Raise Single Arm Push-up
Raise Single Arm Push-up turns pure bodyweight leverage into chest thickness through a full range — demanding enough to sit early in a session.
How to do Raise Single Arm Push-up
- Start in a push-up position with your hands slightly wider than shoulder-width apart and your feet together.
- Extend one arm straight out to the side, parallel to the ground.
- Lower your body towards the ground by bending your elbows, keeping your back straight and core engaged.
- Push back up to the starting position, using your chest muscles to lift your body.
- Repeat with the other arm extended.
Raise Single Arm Push-up Sets and Reps by Goal
Strength
5 sets of 4-6 reps at a leverage you can only just control, resting 3 minutes. Change leverage or elevation before you add load.
Hypertrophy
4-5 sets of 15-20 reps with 45-60 seconds of rest. Hold the end position for a beat once reps come easily.
Endurance
4 sets of 40 seconds of unbroken work with 30 seconds of rest. Add reps first, then slow the lowering phase.
Common Raise Single Arm Push-up Mistakes
Shortening the range as soon as the set gets hard
End the set on the last full-range rep instead of grinding out halves.
Flaring the elbows straight out to the sides
Keep the upper arms nearer 45 degrees from the torso.
Easier and Harder Than Raise Single Arm Push-up
Swap Raise Single Arm Push-up For
Raise Single Arm Push-up — Frequently Asked Questions
How do you do the Raise Single Arm Push-up?
Start in a push-up position with your hands slightly wider than shoulder-width apart and your feet together. Extend one arm straight out to the side, parallel to the ground. Lower your body towards the ground by bending your elbows, keeping your back straight and core engaged. Use your bodyweight only and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Raise Single Arm Push-up work?
The Raise Single Arm Push-up primarily targets the pectorals. It is classified as a chest exercise and is performed with your bodyweight only.
How many sets and reps of the Raise Single Arm Push-up should I do?
For muscle growth: 4-5 sets of 15-20 reps with 45-60 seconds of rest. Hold the end position for a beat once reps come easily. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Raise Single Arm Push-up good for beginners?
Not usually. The Raise Single Arm Push-up is an advanced movement that assumes existing strength and joint control. Build up through easier chest progressions first, then add this once the basics feel comfortable.
What can I do instead of the Raise Single Arm Push-up?
Try the Barbell Reverse Grip Incline Bench Press, Kettlebell Plyo Push-up or the Dumbbell Lying One Arm Press V. 2. Each trains the pectorals with a similar movement pattern, so you can swap based on the equipment you have available.
