Bodyweight Training

One-Arm Push-Up exercise

The one-arm push-up is an advanced calisthenics exercise that builds upper-body strength, core stability, and balance. It primarily targets the chest, triceps, shoulders, and obliques while challenging body control and coordination. Mastering this movement demonstrates exceptional strength and is ideal for progressing bodyweight training routines.

One-Arm Push-Up exercise demonstration

How to perform One-Arm Push-Up

  1. Start in a standard push-up position with your feet spread wide for balance.
  2. Place one hand behind your back or along your side, and keep the other hand flat on the floor beneath your shoulder.
  3. Engage your core, glutes, and legs to keep your body in a straight line.
  4. Slowly lower your chest toward the floor, keeping your elbow close to your body.
  5. Go as low as your strength and form allow without twisting your torso.
  6. Push back up through your hand to return to the starting position.
  7. Complete all reps on one side before switching to the other.

Use controlled movement and an appropriate variation for your current ability. Stop if an exercise causes sharp pain, and seek qualified guidance when needed.

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