Single-Arm Push-Up
The Single-Arm Push-Up is a intermediate compound movement that activates 3 muscle groups simultaneously. It primarily targets the Chest, making it one of the more efficient exercises in RepStack's 873-exercise database.
Starting position
Ending position
Muscles Worked
The chest handles the primary load during this movement. The shoulders and triceps assist as stabilizers throughout the range of motion.
How to Single-Arm Push-Up
- 1
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.
- 2
Maintain good posture, and place your free hand behind your back. This will be your starting position.
- 3
Lower yourself by allowing the elbow to flex until you touch the ground.
- 4
Descend slowly, and reverse direction be extending the arm to return to the starting position.
Common Mistakes
- • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
- • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
- • If reps become too easy, slow the tempo or add a pause at the hardest point rather than rushing through more reps.
- • Avoid locking out aggressively at the top — stop just short of full extension to keep tension on the muscle.
Similar Exercises
Frequently Asked Questions
What muscles does the Single-Arm Push-Up work?
The Single-Arm Push-Up primarily works the Chest. Secondary muscles include the Shoulders, Triceps, which assist during the movement.
Is the Single-Arm Push-Up good for beginners?
The Single-Arm Push-Up is rated intermediate. Beginners should build foundational strength with simpler movements first, then progress to this exercise once comfortable with the movement pattern.
What equipment do I need for the Single-Arm Push-Up?
You need no equipment — just your bodyweight to perform the Single-Arm Push-Up. This makes it ideal for home workouts.
Track Your Progress
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