One Hand Push-up
The one hand push-up is an elite bodyweight exercise targeting the pectorals and triceps with maximum load on a single arm. It requires exceptional upper body strength, core stability, and balance to perform with proper form.
How to do it
- Start in a push-up position and widen your feet for extra stability.
- Place one hand on the floor beneath your shoulder and place the other hand behind your back.
- Lower your chest toward the floor by bending your working elbow.
- Keep your body as square as possible throughout the movement.
- Press back up to the starting position.
- Complete the desired repetitions before switching arms.
Form cues
- Widen your feet to create a stable base of support.
- Place your working hand firmly beneath your shoulder.
- Keep your core braced tightly to prevent your hips from sagging.
- Lower your chest slowly while keeping your body square to the floor.
- Press forcefully 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 rotate open, which shifts tension away from the chest and places stress on the lower back.
- Placing the working hand too far forward, which overloads the shoulder joint and reduces chest activation.
- Rushing the descent, which compromises stability and increases the risk of elbow or shoulder strain.
Muscles worked
Primary: pectorals. Secondary: triceps, shoulders, abs.
Suggested sets & reps
Get fitter
3 sets × 3–5 reps per arm, rest 90 s
Lose weight
3 sets × 3–5 reps per arm, rest 90 s
Build muscle
4 sets × 4–6 reps per arm, rest 120 s
Easier, harder & alternatives
Make it easier
Alternatives
Take care if…
- If you feel sharp or pinching pain in your shoulder or elbow, stop immediately and choose a gentler push-up 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
Can beginners do a one hand push-up?
No, this is an advanced movement that requires significant upper body strength and core stability. Beginners should build up strength using standard and archer push-ups first.
How can I keep my hips from rotating during the movement?
Widen your stance with your feet and consciously squeeze your glutes and core tight to keep your torso square to the floor.
What should I do if my wrist hurts?
Ensure your hand is positioned correctly under your shoulder. If discomfort persists, stop the exercise and choose a movement that places less direct pressure on the wrist.