Single-Arm Push-Up

Single-Arm Push-Up is a advanced strength - asymmetrical horizontal press exercise involving Pectoralis major, Triceps brachii. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Pectoralis major, Triceps brachii
Secondary muscles: Anterior deltoid, Serratus anterior, Internal and external obliques, Gluteus maximus
Exercise type: Advanced strength - asymmetrical horizontal press

Exercise technique

Hand
Place the working palm close to beneath your shoulder.
Base
Set your feet wider than in a regular push-up.
Free arm
Place your free hand behind your back.
Torso
Brace your abdominals and limit shoulder and pelvic rotation.
Lower
Bend your elbow under control and bring your chest toward the floor.
Lower limit
Stop while maintaining control of the supporting shoulder and wrist.
Press
Push into the floor with one palm and raise your body together.

Key technique points

Learn first with an elevated one-hand support.
Do not let your feet slide.
Keep your elbow on a comfortable diagonal path.
Do not let your hips drop.
Do not reach your neck toward the floor.
Exhale as you rise.

Common mistakes

Opening the pelvis

Do not rise by tipping your torso sideways instead of pressing through the chest.

Dropping the lower back

Do not lose abdominal support under the one-arm load.

Elbow fully flared

Do not force a path that compromises shoulder comfort.

Hand too far toward the center

Do not place wrist and shoulder support in a lever beyond your strength.

Falling to the floor

Do not lose descent braking in pursuit of full depth.

Assisting with the free hand

Do not repeatedly and unintentionally change the variation by placing the hand from behind your back on the floor.

Frequently asked questions