How to do the Single Arm Push-Up
- One hand under your shoulder, the other on your lower back.
- Feet wide, body in a straight line from head to heels.
- Bend your elbow to lower your chest toward the floor.
- Push back up until your arm is straight, hips level.
Full technique — 7 steps
- Place one hand flat on the floor under your shoulder and rest the other hand on your lower back.
- Extend your legs behind you with your feet wider than hip width for balance.
- Tighten your stomach and glutes so your hips stay level with your shoulders.
- Bend your elbow and lower your body as one unit until your chest nears the floor.
- Keep your hips and shoulders level without turning your torso toward the free arm.
- Press through your palm until your elbow is fully extended.
- 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
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
Kettlebell
- Kettlebell Crossover Push-Up Easier
Suspension trainer
Weight plates
- Weighted Push-Up Easier
- Deficit Push-Up Easier
Medicine ball
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
- Easier Push-Up
- This exercise Single Arm Push-Up
Too hard for now? Start with the Push-Up.
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).
