Chest · Bodyweight · Compound · Intermediate
Single-Arm Push-Up
PrimarySecondary
- Main muscles
- Chest
- Also working
- Shoulders, Triceps
How to do it
- 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.
Swaps on other equipment
Each has the chest as its main muscle and is also a push, on a different piece of equipment.
Other chest exercises
- Pushups · Bodyweight
- Pushups (Close and Wide Hand Positions) · Bodyweight
- Single-Arm Cable Crossover · Cable
- Smith Machine Bench Press · Machine
- Smith Machine Decline Press · Machine
- Smith Machine Incline Bench Press · Machine
Steps and photos from the public-domain Free Exercise DB, not individually reviewed. How this site is put together · Report a mistake