Single Arm Push-Up

An elite pushing exercise for the chest and triceps. It requires incredible unilateral strength and extreme core stability to prevent rotation.

Exercise Details

Level: Intermediate
Body Area: upper
Type: push

Required Equipment

Bodyweight-only

Target Muscle Groups

Primary

Chest

Secondary

Shoulders

Setup

Get into a wide-stance push-up position. Place one hand behind your back. Maintain a straight line from head to heels.

Instructions

1. Lower your chest toward the floor with control.
2. Press back up forcefully until the arm is straight.
3. Keep your hips square to the ground.
4. Brace your core intensely.
5. Switch arms after the set.

Common Mistakes

1. Rotating the hips.
2. Sagging the lower back.
3. Flaring the elbow too wide.

Alternative Exercises

Wide Hand Push-Up

Beginner / Bodyweight-only / Chest / push

Increases pectoral recruitment by widening the hand placement. It builds chest mass and shoulder stability while reducing triceps involvement.

Upright Shoulder External Rotation

Intermediate / Dumbbells / Shoulders / isolation

A prehab exercise targeting the rotator cuff. It improves shoulder stability and protects against injuries during heavy pressing movements.

Upright Row

Beginner / EZ Bar / Shoulders / pull

A compound shoulder exercise targeting the deltoids and upper trapezius. It helps build shoulder width and improves the vertical pulling strength.

Upper Chest Crossovers

Beginner / Cable Crossover Machine / Chest / isolation

A targeted chest exercise for the clavicular head. The low-to-high pulling arc provides a unique stimulus for upper pectoral development.

Suspended Push-Up

Beginner / Rings / Chest / push

An advanced push-up using a suspension trainer. The instability significantly increases the recruitment of the chest, shoulders, and core stabilizers.

Superman Push-Up

Advanced / Bodyweight-only / Chest / push

An elite-level push-up that develops explosive power and total-body coordination. It targets the chest, shoulders, and core.

Standing Up Straight Crossovers

Beginner / Cable Crossover Machine / Chest / isolation

A standing chest exercise that emphasizes the sternal and lower fibers of the pectorals. Standing upright increases the demand on the core to maintain posture.