Single Arm Push up Exercise Guide
Exercise Profile
- Target
- Pectoralis Major
- Equipment
- Body weight
- Body Part
- Chest
- Primary Muscle
- Pectoralis Major
- Secondary Muscles
- Brachialis, Triceps Brachii, Brachioradialis, Biceps Brachii, Deltoid Anterior, Pectoralis Major Clavicular Head
- Intensity
- high
- Category
- strength
- Skill Level
- advanced
- Estimated Calories
- 8
- Alternate Names
- Single Arm Push-Up
Visualised Target Muscle Groups
Front
Back
How to: Single Arm Push up
- Start in a standard push-up position with one hand on the ground and the other hand behind your back.
- Lower your body towards the ground by bending your elbow.
- Push back up to the starting position, maintaining balance throughout the movement.
Common Mistakes
- Letting hips sag or rise too high.
- Not lowering the body fully to the ground.
- Flaring elbows outwards.
Modifications
- Perform on your knees instead of your toes.
- Use an elevated surface for your supporting hand.
Tips
- Maintain a straight line from head to heels.
- Engage your core to prevent sagging hips.
- Keep your elbow close to your body as you lower down.
Single Arm Push up Alternatives
Tags
chest
triceps
strength
bodyweight
advanced
push-up
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