One-Arm Push-Up

Body region

• Chest
• Arms
• Core

Muscles

Main

• Pectoralis Major
• Triceps

Helps

• Deltoid
• Serratus Anterior

Holds

• Rectus Abdominis
• External Oblique
• Internal Oblique
• Gluteus Maximus
• Gluteus Medius

Technique

1. Set up on your hands and toes with the feet spread wider than your hips.
2. Put one hand on the floor under your shoulder, slightly toward the midline, and place the other hand behind your back.
3. Lower your chest toward the floor, keeping shoulders and hips level.
4. Push back up until your arm is straight.

Cues

• Brace your whole trunk to stop rotation.
• Widen the stance to make it easier.

Common mistakes

• Twisting the torso open on the way down.
• Letting the hips sag.
• Trying it before you can do 20 clean regular push-ups.

Alternatives

• Push-Up
• Incline Push-Up
• One-Arm Dumbbell Bench Press