One Arm Push Ups
One arm push ups are an advanced bodyweight exercise targeting the chest, with secondary engagement of the shoulders, upper arms, and abs. Performing the push-up on a single arm demands maximum chest and triceps strength, along with exceptional core stability to prevent rotation.
How to do it
- Begin in a wide push-up stance with one hand placed in the center of your chest and the other placed behind your back.
- Engage your core tightly and keep your body in a rigid plank position.
- Lower your chest toward the floor by bending the working arm, keeping your elbow close to your body.
- Pause briefly at the bottom, then press explosively back up to the starting position.
- Complete the desired number of repetitions, then switch arms.
Form cues
- Set your feet wide to create a stable base of support.
- Place your working hand in line with the center of your chest.
- Brace your core and glutes tightly to prevent your hips from sagging.
- Keep your elbow tucked at a 45-degree angle as you lower down.
- Press firmly through your palm to return to the starting position.
Breathing: Inhale deeply as you lower your body toward the floor, and exhale forcefully as you press back up to the starting position.
Common mistakes
- Allowing the hips to sag toward the floor, which puts excess stress on the lower back and reduces core engagement.
- Flaring the elbow out wide, which places unnecessary strain on the shoulder joint.
- Rotating the torso heavily to the side, which bypasses the intended chest and triceps engagement.
- Using a narrow foot stance immediately, making balance nearly impossible before mastering the core stability required.
Muscles worked
Primary: chest. Secondary: shoulders, upper arms, abs.
Suggested sets & reps
Get fitter
3 sets x 3-5 reps per arm, rest 90 s
Lose weight
3 sets x 3-5 reps per arm, rest 90 s
Build muscle
4 sets x 4-6 reps per arm, rest 2 min
Easier, harder & alternatives
Make it easier
Make it harder
Alternatives
Take care if…
- If you have shoulder or wrist discomfort, ease off or choose a gentler push-up variation.
- Stop immediately if you feel sharp or unusual pain in your joints.
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
Can beginners do one arm push ups?
Usually no. This is an advanced movement requiring significant upper body strength and core control. Beginners should start with standard or incline push ups.
Why is my body rotating when I try this?
Rotation happens when the core and glutes are not braced tightly enough, or when the foot stance is too narrow to properly balance the load.
How can I build up to a one arm push up?
Progress through standard push ups, close-grip variations, and archer push ups to build the necessary chest, tricep, and core strength over time.
Where should I feel this exercise?
You should feel it primarily in your chest and triceps, with your core and shoulders working hard to keep your body stable.