Single-Arm Push-Up

How to do the Single-Arm Push-Up

1. Begin laying prone on the ground. Move yourself into a position supporting your weight on your toes and one arm. Your working arm should be placed directly under the shoulder, fully extended. Your legs should be extended, and for this movement you may need a wider base, placing your feet further apart than in a normal push-up.
2. Maintain good posture, and place your free hand behind your back. This will be your starting position.
3. Lower yourself by allowing the elbow to flex until you touch the ground.
4. Descend slowly, and reverse direction be extending the arm to return to the starting position.

Muscles worked

Role	Muscles
Primary	chest
Secondary	shoulders, triceps
Equipment	no equipment
Difficulty	intermediate
Type	compound

Train the same muscles a different way

6 alternatives for the same chest, with and without kit.

Bench Press - With Bands Resistance Bands Bent-Arm Dumbbell Pullover Dumbbell Decline Dumbbell Bench Press Dumbbell Dumbbell Bench Press Dumbbell Dumbbell Bench Press with Neutral Grip Dumbbell Hammer Grip Incline DB Bench Press Dumbbell

Easier than the Single-Arm Push-Up

Same movement pattern, lower entry difficulty — work up from here.

Alternating Floor Press beginner · Kettlebell Barbell Bench Press - Medium Grip beginner · Barbell Barbell Incline Bench Press - Medium Grip beginner · Barbell

Harder than the Single-Arm Push-Up

Plyo Kettlebell Pushups expert · Kettlebell

Superset the Single-Arm Push-Up with

Opposing lats and middle back work — alternate sets without extra rest.

Wide-Grip Rear Pull-Up lats Chin-Up lats Inverted Row middle back Pullups lats

Common questions

What muscles does the Single-Arm Push-Up work?

The Single-Arm Push-Up primarily works the chest, with the shoulders and triceps as secondary movers. Alternating Floor Press, Barbell Bench Press - Medium Grip, and Barbell Guillotine Bench Press train the same muscle, across 11 equipment types.

What equipment do you need for the Single-Arm Push-Up?

None — the Single-Arm Push-Up is bodyweight, so it works at home, in a hotel room or outdoors. Alternating Floor Press and Barbell Bench Press - Medium Grip also need nothing.

Is the Single-Arm Push-Up suitable for beginners?

It is rated intermediate. Start with Alternating Floor Press, Barbell Bench Press - Medium Grip, and Barbell Incline Bench Press - Medium Grip and work up.

Where should the Single-Arm Push-Up go in a workout?

Early — the Single-Arm Push-Up is compound, working 3 muscle groups, so run it first or second while you are fresh, then superset Wide-Grip Rear Pull-Up and Chin-Up later.

Similar exercises

Alternating Floor Press Kettlebell Barbell Bench Press - Medium Grip Barbell Barbell Guillotine Bench Press Barbell Barbell Incline Bench Press - Medium Grip Barbell Bench Press - With Bands Resistance Bands Bent-Arm Dumbbell Pullover Dumbbell