One Arm Push Up: How-to, Tips & More
The One Arm Push Up is a advanced compound exercise for your chest. You do it with bodyweight, one side at a time. It is a good fit when your goal is muscle growth.
Besides the chest, it also works your triceps, shoulders and core, so it fits well in a session that trains those muscles together.
Muscles worked
Chest
Primary
Triceps
Secondary
Shoulders
Secondary
Core
Secondary
How to do the One Arm Push Up
- Set your feet wide and put one hand on the floor under your chest.
- Put the other hand behind your back.
- Lower your chest toward the floor without twisting.
- Push back up, then switch sides.
One Arm Push Up tips
- Build up with archer push-ups first.
- Wider feet make it easier.
Sets and reps
Most lifters do well with 3 to 10 reps per set, and 3 to 10 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles.
Equipment
Bodyweight
Type
Compound
One Arm Push Up alternatives
More chest exercises
Band Chest Fly
Resistance band
Band Chest Press
Resistance band
Band Resisted Push Up
Resistance band
Barbell Bench Press
Barbell
Barbell Floor Press
Barbell
Chest Dips
Dip bars
Frequently asked questions
What muscles does the One Arm Push Up work?
The One Arm Push Up mainly works your chest, with help from your triceps, shoulders and core.
How many sets and reps should I do?
A good starting point is 3 to 10 reps per set, and many lifters get the best results between 3 to 10 reps. Use a weight that leaves one or two reps in reserve.
Is the One Arm Push Up good for beginners?
It is rated advanced, so it is better to build a base with simpler movements first and add it when your technique is solid.
What equipment do I need for the One Arm Push Up?
You need bodyweight.
Add One Arm Push Up to your program
Bite fills in your weights, tracks your progress and tells you when to go heavier.
Coming soon