One-Arm Push-Up

Technique

Place one hand under your shoulder and tuck the other hand behind your back or widen your stance for balance. Lower your chest under control, keeping your torso from rotating, then press back up through the working arm. Requires significant core bracing to keep the hips square throughout.

Steps

1. Place one hand beneath the working-side shoulder
2. Widen your feet and brace your core
3. Keep your hips and shoulders square to the floor
4. Lower your chest under control toward your hand
5. Press through the working palm to return to the start

Common mistakes

• Rotating the torso away from the working arm
• Allowing the hips to sag or twist
• Flaring the working elbow excessively
• Shifting the hand too far from the shoulder

Variations

• Incline one-arm push-up
• Feet-elevated one-arm push-up
• Wide-stance one-arm push-up
• Kneeling one-arm push-up

FAQ