Single Arm Raise Push-up

Overview

The Single Arm Raise Push-Up is a push-up variation in which one arm briefly leaves the ground at the top of the movement. This brief one-arm support increases load on the working side and challenges your balance and rotational control. It is often used to improve unilateral strength, coordination, and postural integrity.

How to Perform Single Arm Raise Push-Up

To perform the Single Arm Raise Push-Up correctly, follow these steps:

1. Get into Push-Up Position: Start in a high plank with hands under shoulders, feet slightly wider than usual for balance, and body in a straight line.

2. Lower Yourself Down: Perform a standard push-up, lowering your chest toward the floor while keeping your elbows at a 45-degree angle.

3. Press Back Up: Push through your palms to return to the top of the movement, keeping your core tight.

4. Lift One Arm: At the top, raise one hand off the ground and extend it forward, to the side, or slightly overhead depending on your skill level.

5. Hold Briefly: Pause for a second or two while keeping your body rigid, then return the hand to the ground and repeat on the other side.

Tips for Proper Form

• Keep your body square: Avoid rotating your hips or shoulders during the arm raise.

• Widen your feet: A wider stance improves balance during the single-arm support.

• Engage your core: Brace your abs and glutes to maintain a strong plank position.

• Use controlled movement: Avoid jerky motions when lifting the hand to maintain stability.

• Look slightly ahead: Keeping your neck neutral supports spinal alignment and posture.

Common Mistakes

• Letting hips twist: Rotating or sagging the hips reduces the core challenge and stability training.

• Shrugging the shoulders: Losing tension in the shoulder girdle during the raise can lead to poor alignment.

• Lifting the arm too fast: Sudden arm lifts can throw off balance and reduce control.

• Arching the lower back: Keep your core engaged to avoid lumbar extension.

• Inconsistent arm path: Raising the arm too far or in different directions each rep can reduce effectiveness.

Benefits of the Single Arm Raise Push-Up

1. Enhances unilateral strength and balance: Each side of the body must stabilize independently, improving muscle coordination and symmetry.

2. Improves core and anti-rotation control: The arm raise introduces an anti-rotational component that challenges your core more than regular push-ups.

3. Develops shoulder and scapular stability: Supporting your body on one arm builds endurance and control in the shoulder joint.

4. Increases mind-muscle connection: The brief pause with one arm off the ground enhances awareness and neuromuscular engagement.

5. Progresses bodyweight pushing strength: This variation builds strength for advanced movements like archer push-ups and one-arm push-ups.

How to Incorporate Into Your Routine:

Use Single Arm Raise Push-Ups in push-day or full-body workouts as a strength and control drill. Aim for 3 to 4 sets of 6 to 10 reps per side. Beginners can reduce difficulty by performing the movement on an elevated surface. Use this variation as a skill bridge between standard push-ups and one-arm push-up progressions.

Muscles Worked

Push-ups can be modified and progressed to suit your fitness level. You can start with knee push-ups and work your way up to more challenging variations like diamond push-ups or one-arm push-ups.