How to do the Single Arm Push-up
Single Arm Push-up is an intermediate multi-joint compound pushing exercise targeting the Pectorals in the Chest region. Performed using bodyweight, it falls under the strength category. Secondary muscles engaged include Triceps and Shoulders.
Single Arm Push-up demonstration · © GymiaFit
Single Arm Push-up at a glance
- Primary muscles
- Pectorals
- Secondary muscles
- Triceps, Shoulders, Core
- Equipment
- Body Weight
- Level
- Intermediate
- Type
- Compound (multi-joint)
- Force
- Push
Single Arm Push-up step by step
- 1Start in a push-up position with your hands shoulder-width apart and one hand placed slightly wider than the other.
- 2Engage your core and lower your body towards the ground by bending your elbows, keeping your back straight.
- 3As you lower yourself, shift your weight to one side and lift the opposite arm off the ground, extending it straight out to the side.
- 4Push through your chest and triceps to raise your body back up to the starting position, while simultaneously lowering your extended arm back to the ground.
- 5Repeat the movement, alternating the arm you extend with each repetition.
A free workout that uses it
Single Arm Push-up — questions
What muscles does the Single Arm Push-up work?
The Single Arm Push-up primarily targets the Pectorals. It also recruits the Triceps, Shoulders, Core as secondary movers.
What equipment do I need for the Single Arm Push-up?
None — the Single Arm Push-up uses your bodyweight only, so it works at home with nothing but floor space.
Is the Single Arm Push-up suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Single Arm Push-up?
Archer Push Up, Chest Tap Push-up (male), Clap Push Up train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Single Arm Push-up demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.