One Arm Push Up

How to do it

1. Start in a high plank with your feet wider than shoulder-width and one hand under the middle of your chest.
2. Place your free hand behind your back or on your hip.
3. Brace your midsection and squeeze your glutes so your hips stay level.
4. Lower your chest toward the floor with the working elbow close to your side.
5. Press back up to a straight arm, finish the set, then switch arms.

Tips

• A wider stance makes balancing easier.
• Let the body tilt slightly toward the working arm, but keep the hips square to the floor.

Common mistakes

• Rotating the hips and torso open to escape the load.
• Placing the working hand too far out to the side.
• Only lowering halfway.

Muscles worked by the One Arm Push Up

• Mid chest Primary31%
• Front delts Secondary13%
• Lower chest Primary9%
• Upper chest Secondary9%
• Triceps (lateral head) Secondary9%
• Obliques Minor7%
• Triceps (medial head) Secondary6%
• Serratus anterior Minor6%
• Triceps (long head) Minor4%
• Lower abs Stabilizer3%
• Upper abs Stabilizer3%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

An offset base asks the trunk to resist rotation. The push up is a closed-chain bench press: same chest, front delt and triceps pattern, with more serratus because the shoulder blades move freely and a plank-like core demand.

One Arm Push Up alternatives

Same equipment

• Archer Push UpBodyweight
• Staggered Push UpBodyweight

Different equipment

• Kettlebell Push UpKettlebell
• Weighted Push UpOther equipment

Easier

• Spiderman Push UpBodyweight
• Push UpBodyweight

Make it easier

• Spiderman Push UpBodyweight
• Kettlebell Push UpKettlebell
• Weighted Push UpOther equipment
• Divebomber Push UpBodyweight

Similar exercises

• Clap Push UpBodyweight
• Depth Push UpBodyweight

Frequently asked questions

What muscles does the One Arm Push Up work?

Mainly the mid chest and lower chest. The front delts, upper chest, triceps (lateral head) and triceps (medial head) assist.

Is the One Arm Push Up good for beginners?

The One Arm Push Up is rated advanced. If you are new, learn the Spiderman Push Up first and build up from there.

What is a good alternative to the One Arm Push Up?

For example the Archer Push Up, Staggered Push Up and Spiderman Push Up. They train mostly the same muscles.

Sources

• Calatayud et al. 2015, JSCR 29(1):246-253 (bench press vs push up)
• Cogley et al. 2005, JSCR 19(3):628-633 (hand positions)

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