# Single Arm Push-Up

A push-up performed on one hand with the free arm resting on your lower back. Trains the chest, triceps, and front delts, and demands far more trunk control than a two-hand push-up.

- Expert · Compound
- Equipment: 
- HD video: https://media.seto.fit/exercises/one-arm-push-up/video/male.mp4
- HTML: https://seto.fit/exercises/single-arm-push-up/

## Muscles worked

- Mid chest: 9/10
- Triceps: 8/10
- Front delts: 7/10
- Serratus anterior: 5/10
- Rotator Cuff: 5/10
- Lats: 4/10

## How to do the Single Arm Push-Up

1. One hand under your shoulder, the other on your lower back.
2. Feet wide, body in a straight line from head to heels.
3. Bend your elbow to lower your chest toward the floor.
4. Push back up until your arm is straight, hips level.

### Full technique — 7 steps

1. Place one hand flat on the floor under your shoulder and rest the other hand on your lower back.
2. Extend your legs behind you with your feet wider than hip width for balance.
3. Tighten your stomach and glutes so your hips stay level with your shoulders.
4. Bend your elbow and lower your body as one unit until your chest nears the floor.
5. Keep your hips and shoulders level without turning your torso toward the free arm.
6. Press through your palm until your elbow is fully extended.
7. Complete all reps on one side, then switch arms.

## Common mistakes

- Hips sagging below the shoulders
- Twisting the torso toward the free arm
- Feet set too narrow
- Stopping short of full depth
- Elbows flaring straight out

## Form cues

- Widen feet for balance
- Keep hips level
- Body moves as one
- Press through the palms
- Tighten stomach each rep

## How much to do

- **Strength** (good fit): 4–5 sets of 2–5 reps · rest 3 min · 1–2 reps in reserve · lower 3 s, lift 1 s
- **Muscle growth** (good fit): 3–4 sets of 5–10 reps · rest 2 min · 2 reps in reserve · lower 3 s, lift 1 s
- **Endurance**: 2–3 sets of 10–15 reps · rest 1 min 15 s · 3 reps in reserve · lower 2 s, lift 1 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Kettlebell**: [Kettlebell Crossover Push-Up](https://seto.fit/exercises/kettlebell-offset-push-up/)
- **Suspension trainer**: [Suspension Trainer Push-Up with Rotation](https://seto.fit/exercises/suspension-trainer-push-up-with-rotation/)
- **Weight plates**: [Weighted Push-Up](https://seto.fit/exercises/weighted-push-up/), [Deficit Push-Up](https://seto.fit/exercises/deficit-push-up/)
- **Medicine ball**: [Lying Medicine Ball Chest Press](https://seto.fit/exercises/lying-medicine-ball-chest-press/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Close Grip Knee Push-Up](https://seto.fit/exercises/close-grip-knee-push-up/) — 53% of bodyweight
- Easier: [Push-Up](https://seto.fit/exercises/push-up/) — 64% of bodyweight
- **This exercise: Single Arm Push-Up — 110% of bodyweight**

## Quick answers

### What muscles does the Single Arm Push-Up work?

Primary: Mid chest 9/10, Triceps 8/10. Also works: Front delts 7/10, Serratus anterior 5/10, Rotator Cuff 5/10, Lats 4/10.

### When should I do the Single Arm Push-Up in a workout?

Second big lift. Goes after the main lift, while there is still energy for heavy work. ≈ 14 min with rest.

### How many sets and reps of the Single Arm Push-Up?

Strength: 4–5 sets of 2–5 reps, rest 3 min, 1–2 reps in reserve. Muscle growth: 3–4 sets of 5–10 reps, rest 2 min, 2 reps in reserve. Endurance: 2–3 sets of 10–15 reps, rest 1 min 15 s, 3 reps in reserve.

### What can I do instead of the Single Arm Push-Up?

Kettlebell: Kettlebell Crossover Push-Up. Suspension trainer: Suspension Trainer Push-Up with Rotation. Weight plates: Weighted Push-Up, Deficit Push-Up. Medicine ball: Lying Medicine Ball Chest Press.

### What is an easier version of the Single Arm Push-Up?

Push-Up (64% of bodyweight), Close Grip Knee Push-Up (53% of bodyweight).

How we rate exercises: https://seto.fit/guides/methodology/

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