Single Arm Push-up

Advanced

Pectorals

Body Weight

Built around pure bodyweight leverage, Single Arm Push-up fits in after your main press and builds pressing power across the chest.

How to do 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.

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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. Add reps first, then slow the lowering phase.

Hypertrophy

4-5 sets of 15-20 reps with 45-60 seconds of rest. Change leverage or elevation before you add load.

Endurance

4 sets of 40 seconds of unbroken work with 30 seconds of rest. Hold the end position for a beat once reps come easily.

Common Single Arm Push-up Mistakes

Rushing reps so gravity does most of the work

Take two to three counts on the lowering phase of every rep.

Letting the shoulders roll forward at the bottom

Set the shoulder blades back and down before rep one and hold it there.

Grinding heavy singles when the plan called for quality reps

Hold the prescribed effort so the rest of the week stays trainable.

Easier and Harder Than Single Arm Push-up

Easier progression

Dumbbell Incline Fly On Exercise Ball

Swap Single Arm Push-up For

Machine Inner Chest Press

Band One Arm Twisting Chest Press

Weighted Drop Push Up

Single Arm Push-up — Frequently Asked Questions

How do you 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. 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 Single Arm Push-up work?

The 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 Single Arm Push-up should I do?

For muscle growth: 4-5 sets of 15-20 reps with 45-60 seconds of rest. Change leverage or elevation before you add load. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Single Arm Push-up good for beginners?

Not usually. The 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 Single Arm Push-up?

Try the Machine Inner Chest Press, Band One Arm Twisting Chest Press or the Weighted Drop Push Up. Each trains the pectorals with a similar movement pattern, so you can swap based on the equipment you have available.