Videos
Instructions
- Begin in a standard push-up position with feet wider than shoulder-width for stability.
- Place one hand under your shoulder and extend the other arm to the side or behind your back.
- Engage your core, glutes, and legs to maintain a straight line from head to heels.
- Lower your body slowly until your chest is just above the ground.
- Push through the grounded hand to return to the starting position.
- Complete the desired number of repetitions before switching arms.
Technical Tips
- Keep your hips square and avoid rotating your torso.
- Distribute weight evenly through your feet for better balance.
- Move slowly and with control throughout the entire range of motion.
- Start with incline or assisted variations if full reps are too difficult.
Breathing Tips
- Inhale as you lower your body.
- Exhale forcefully as you push back up.
Medical restrictions
- Shoulder injuries or instability
- Wrist pain or carpal tunnel syndrome
- Lower back issues
- Elbow tendinitis
How can I build up to doing one-arm push-ups?
To build up to one-arm push-ups, start with archer push-ups, incline one-arm push-ups, or negative reps to gradually develop the necessary strength and stability.
Are one-arm push-ups good for core strength?
Yes, one-arm push-ups are excellent for core strength because they require full-body tension and anti-rotational control, which deeply engage the abdominal and stabilizing muscles.
Do one-arm push-ups build muscle?
Yes, one-arm push-ups effectively build muscle in the chest, shoulders, triceps, and core by increasing mechanical tension and unilateral load without equipment.
Is the one-arm push-up better than the regular push-up?
The one-arm push-up offers greater strength and stability demands than a regular push-up, making it a more advanced and effective progression for upper body development.
How far apart should my feet be during a one-arm push-up?
During a one-arm push-up, position your feet wider than shoulder-width to create a more stable base and improve balance throughout the movement.
Description
The one-arm push-up is a challenging bodyweight exercise that significantly enhances upper body strength, core stability, and unilateral coordination. Unlike the standard push-up, this variation requires exceptional control and strength from one side of the body, making it a preferred choice for advanced athletes seeking asymmetrical strength development. It emphasizes muscle engagement in the chest, shoulders, and triceps, while also requiring a high degree of activation from the core, glutes, and lower body for stabilization. Because the movement demands balance, joint integrity, and total-body tension, it also improves functional strength and movement control. This makes it particularly valuable for athletes involved in calisthenics, functional fitness, or combat sports. The one-arm push-up requires no equipment, making it an efficient choice for home workouts or minimalistic training environments. By training each side independently, it also helps identify and correct muscular imbalances. Mastering this movement not only builds strength but also enhances body awareness and mental focus. Incorporating one-arm push-ups into your routine can provide a potent stimulus for muscle development and overall athletic performance.