Incline Push Up One Hand
Incline Push Up One Hand is an advanced bodyweight strength exercise targeting the pectorals. Performing a push-up on one arm against an incline challenges unilateral chest and shoulder strength, core stability, and balance.
How to do it
- Place one hand on an elevated surface and extend your body into an incline push-up position, with the other arm held behind your back.
- Keep your core tight and body aligned throughout.
- Lower your chest toward the elevated surface by bending the working elbow.
- Press back up to the starting position.
- Complete all reps on one side before switching arms.
Form cues
- Keep your non-working arm securely behind your back.
- Brace your core tightly to prevent your hips from sagging.
- Lower your chest with control toward the elevated surface.
- Press firmly through your palm to return to the starting position.
Breathing: Inhale as you lower your body toward the surface, and exhale steadily as you press back up to the start.
Common mistakes
- Allowing the hips to sag toward the floor, which strains the lower back and reduces core engagement.
- Flaring the working elbow out too wide, placing unnecessary stress on the shoulder joint.
- Rushing through the descent, which compromises stability and increases the risk of losing balance.
Muscles worked
Primary: pectorals. Secondary: triceps, shoulders, waist.
Suggested sets & reps
Get fitter
3 sets × 6–10 reps per side, rest 60 seconds
Lose weight
3 sets × 6–8 reps per side, rest 60 seconds
Build muscle
4 sets × 5–8 reps per side, rest 90 seconds
Easier, harder & alternatives
Make it easier
Make it harder
Alternatives
Take care if…
- If you feel sharp shoulder or wrist discomfort, ease off and choose a gentler push variation.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Why is one hand behind my back?
Placing the inactive arm behind your back removes its support, forcing the working side and your core to bear the full load unilaterally.
How high should the elevated surface be?
A higher surface makes the movement more accessible. As your strength improves, you can gradually lower the incline.
What should I do if my wrist hurts?
Ensure your wrist is stacked directly under your shoulder, or try performing the movement on a sturdy parallette bar or parallel handles to keep the wrist neutral.