Single-Arm Push-up

Single-Arm Push-Up Overview

The Single-Arm Push-Up is a true test of upper body strength, core stability, and balance. As an advanced bodyweight exercise, it challenges your chest, shoulders, triceps, and stabilizing muscles while demanding exceptional control and focus.

How to Perform the Single-Arm Push-Up

Setup

1. Choose a Stable Surface

   • Perform on a flat, non-slippery surface to ensure balance.

2. Position Yourself

   • Assume a push-up position with your feet slightly wider than shoulder-width apart for added stability.

3. Place One Hand Behind Your Back

   • Position your supporting hand under your chest, slightly offset toward the midline of your body.

Execution

1. Lower Your Body

   • Bend your elbow to lower your chest toward the floor, keeping your body aligned.
   • Engage your core to avoid torso rotation or sagging hips.

2. Pause at the Bottom

   • Hold briefly at the lowest point to maximize muscle activation.

3. Push Back Up

   • Press through your palm to return to the starting position.

4. Repeat

   • Perform the desired number of reps on one side, then switch to the other arm.

Tips for Proper Form

• Maintain a Straight Body Line: Keep your body aligned from head to heels throughout the movement.
• Engage Your Core: Tighten your abs to prevent your hips from sagging or twisting.
• Controlled Movements: Avoid rushing; focus on smooth, deliberate motions.
• Wide Stance for Stability: Keep your feet wide enough to provide balance.
• Start with Progressions: Master easier variations before attempting the full single-arm push-up.

Common Mistakes

1. Rotating the Torso: Avoid letting your shoulders or hips twist; stay square to the ground.

2. Neglecting Core Engagement: A weak core can lead to improper form and reduced effectiveness.

3. Rushing the Movement: Take your time to maintain control and focus on quality reps.

4. Uneven Range of Motion: Ensure equal depth and effort on both arms for balanced development.

5. Overarching the Lower Back: Keep your glutes engaged to prevent hyperextension.

Benefits of the Single-Arm Push-Up

1. Superior Strength Development

   • Builds immense strength in the chest, shoulders, and triceps.

2. Core Stability

   • Requires core engagement to stabilize the body during movement.

3. Balance and Coordination

   • Challenges unilateral control, improving overall body awareness.

4. Minimal Equipment Needed

   • A perfect exercise for home workouts or training on the go.

5. Enhanced Mind-Muscle Connection

   • Isolates one side of the body, enhancing focus on form and muscle activation.

Single-Arm Push-Up Muscles Worked