Exercise

Single-Arm Push-Up

Also known as: one arm pushup, single arm pushup, 1 arm pushup, single hand pushup

Single-Arm Push-Up is a compound exercise for the chest. Main target: middle chest. Also works: obliques, anterior deltoid and triceps lateral head. No equipment needed — just your bodyweight.

EquipmentBodyweight

TypeCompound (multi-joint)

MovementPush

CategoryStrength

Muscles worked

Primary

Middle chest

Secondary

Obliques Anterior deltoid Triceps lateral head

How to do it

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.
Maintain good posture, and place your free hand behind your back. This will be your starting position.
Lower yourself by allowing the elbow to flex until you touch the ground.
Descend slowly, and reverse direction be extending the arm to return to the starting position.