Single-Arm Push-Up
One hand tucks behind the back.
- Level
- Intermediate
- Movement
- Push up · Plank / front support
- Tracks
- Reps only
Works
Chest Shoulders Triceps
How to do it
- Assume a push-up stance with feet spread wider than shoulder width.
- Place one hand directly under your shoulder and tuck the other behind your back.
- Brace your core tightly to keep your hips level and square.
- Lower your chest toward the floor by bending the supporting elbow.
- Push through the palm until the arm fully extends again.
Common mistakes
- Rotating the hips toward the working arm during descent.
- Flaring the elbow out too wide instead of tucking it.
- Sagging the lower back due to weak core engagement.
- Performing partial reps by not lowering chest close to the floor.
Safety
Stop immediately if you feel sharp pain in the supporting shoulder joint.
Do not attempt this movement if you cannot perform ten strict standard push-ups.
Tips
- Squeeze your glutes hard to stop your hips from twisting.
- Keep your gaze fixed on the floor to maintain a neutral neck.
- Spread your toes wide to create a stable tripod base.
Details
- Base movement
- Push up
- Arms
- One
- Legs
- Both
- Body position
- Plank / front support
- Stance
- Wide
