How to Do the Single-Arm Push-Up

Intermediate · Body Only · Targets Chest, Shoulders, Triceps

Single-Arm Push-Up demonstration
💪 Chest, Shoulders, Triceps🏋️ Body Only📊 Intermediate🏷️ Strength

How to perform it

  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.

Muscles worked

The Single-Arm Push-Up primarily targets your Chest, with support from your Shoulders, Triceps. You'll need body only.

Make it count toward your goal

Random sets rarely move the needle. In NYUS, the Single-Arm Push-Up slots into a plan built for your goal — sets, reps and progression auto-suggested, logged in two taps, and folded into a weekly review that adapts what comes next.

More Chest exercises

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Train smarter

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