TETSUSingle Arm Push-Up
The Single Arm Push-Up is a bodyweight exercise for the chest that primarily targets the pectorals, with the triceps, shoulders and core assisting. Follow the 5 steps below for correct form, with an animated demonstration.
How to do the Single Arm Push-Up
- Start in a push-up position with your hands shoulder-width apart and one hand placed slightly wider than the other.
- Engage your core and lower your body towards the ground by bending your elbows, keeping your back straight.
- As you lower yourself, shift your weight to one side and lift the opposite arm off the ground, extending it straight out to the side.
- Push through your chest and triceps to raise your body back up to the starting position, while simultaneously lowering your extended arm back to the ground.
- Repeat the movement, alternating the arm you extend with each repetition.
Common questions
What muscles does the Single Arm Push-Up work?
The Single Arm Push-Up primarily targets the pectorals. The triceps, shoulders and core work as supporting muscles.
What equipment do I need for the Single Arm Push-Up?
None. The Single Arm Push-Up uses your body weight only, so you can do it anywhere.
How many sets and reps of the Single Arm Push-Up should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Single Arm Push-Up works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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