GymPlan AISingle-Arm Push-Up
Single-Arm Push-Up is an intermediate compound bodyweight exercise that mainly works your chest, with help from your shoulders and triceps.
How to do the single-arm push-up
- 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.
- Maintain good posture, and place your free hand behind your back. This will be your starting position.
- Lower yourself by allowing the elbow to flex until you touch the ground.
- Descend slowly, and reverse direction be extending the arm to return to the starting position.
Muscles worked
Sets and reps
Do 3 sets of 8-15 controlled reps, stopping 1-2 reps before failure. When you can do 15 easily, slow the tempo or add weight.
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Start your free trialSingle-Arm Push-Up alternatives
Exercises that train the same main muscle, including options with other equipment.
Bench PressBarbell · Beginner
Chest PressMachine · Beginner
Push UpBodyweight · Beginner
Dumbbell Bench PressDumbbell · Beginner
Cable Chest PressCable · Beginner
Svend PressOther · BeginnerFAQ
What muscles does the single-arm push-up work?
It mainly works your chest; your shoulders and triceps assist.
How many sets and reps of single-arm push-up should I do?
Do 3 sets of 8-15 controlled reps, stopping 1-2 reps before failure. When you can do 15 easily, slow the tempo or add weight.
Is the single-arm push-up good for beginners?
It suits lifters with some experience. Beginners can start with a lighter weight or one of the alternatives below.