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Last updated March 5, 2026
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chestTricepsshoulders
Push Up - One Arm
Perform a push-up using only one arm while stabilising with a wide stance. Demands significant core and shoulder stability.
Quick facts
- Difficulty
- Difficult
- Mechanic
- Compound
- Force
- Push
- Type
- Strength
- Injury Risk
- Moderate
- Hypertrophy
- High
- Calorie Burn
- Medium
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
chesttriceps
Secondary
front shouldersdeep abs / coreside abs / obliques
Equipment & setup
What you need and how to position yourself before starting.
Equipment
body weight
Movement pattern
Unilateral
Posture
Lying
Tracking parameters
reps
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Start in a standard push-up position.
- Spread your feet wide, roughly double shoulder-width, for stability.
- Place your working hand slightly under the centre of your chest.
- Place your non-working hand behind your lower back.
- Step 2Execution
- Brace your core hard to prevent rotation.
- Lower yourself slowly toward the floor by bending your working elbow.
- Keep your elbow at about 45 degrees from your torso.
- Lower until your chest nearly touches the floor.
- Press back up powerfully to full arm extension.
- Maintain a straight body line from head to heels throughout.
- Step 3Tips
- Master standard push-ups with perfect form before attempting this.
- Start with elevated one-arm push-ups (hand on a bench) to build up.
- Wider feet make the exercise easier; closer feet make it harder.
- Focus on anti-rotation: resist the urge to twist your hips.
- Perform equal reps on both sides.