Single Arm Push up (on knees) Exercise Guide
Exercise Profile
- Target
- Chest
- Equipment
- Body weight
- Body Part
- Chest
- Primary Muscle
- Chest
- Secondary Muscles
- Pectoralis Major Clavicular Head, Deltoid Anterior, Triceps Brachii, Triceps, Shoulders
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 4.5
- Alternate Names
- Knee Single Arm Push-Up
Visualised Target Muscle Groups
Front
Back
How to: Single Arm Push up (on knees)
- Begin in a kneeling position with one arm placed on the floor beneath your shoulder.
- Extend the opposite arm out to the side or keep it along your side.
- Lower your body towards the ground by bending your elbow, keeping your torso aligned and core engaged.
- Push back up to the starting position while maintaining stability.
- Repeat for the desired number of repetitions before switching arms.
Common Mistakes
- Allowing the hips to sag or rise excessively during the push-up.
- Leaning too far to one side, which can lead to imbalance.
- Not fully extending the arm at the top of the push-up.
Modifications
- Perform the push-up with both knees on the ground for additional support.
- Use an elevated surface for your hands if needed.
Tips
- Engage your core to maintain stability while performing the push-up.
- Keep your body aligned from head to knees throughout the movement.
- Focus on controlled movement rather than speed to maximize muscle engagement.
Single Arm Push up (on knees) Alternatives
Tags
push-up
chest
strength
bodyweight
upper body
triceps
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