One Hand Push Ups
One Hand Push Ups is an advanced bodyweight strength exercise targeting the pectorals. Performing a push-up on a single arm demands exceptional unilateral chest and shoulder strength, core stability, and body control.
How to do it
- Begin in a push-up position and place one hand behind your back, balancing on the other hand with feet spread wide.
- Engage your core and keep your hips square to the floor.
- Lower your chest toward the floor by bending the working elbow.
- Press back up to the starting position.
- Complete all repetitions on one side before switching.
Form cues
- Spread your feet wide to create a stable base of support.
- Place your resting hand securely behind your back.
- Keep your hips square and parallel to the floor.
- Lower your chest with control by bending your working elbow.
- Press firmly through your palm to return to the top.
Breathing: Inhale as you lower your chest toward the floor with control, and exhale powerfully as you press back up to the starting position.
Common mistakes
- Allowing the hips to sag toward the floor, which strains the lower back and reduces chest activation.
- Flaring the elbow too wide, which places excessive and unnecessary stress on the shoulder joint.
- Twisting the torso to compensate for weakness, reducing the unilateral strength benefit.
Muscles worked
Primary: pectorals. Secondary: triceps, shoulders, waist.
Suggested sets & reps
Get fitter
3 sets × 4–5 reps per side, rest 90 s
Lose weight
3 sets × 4–6 reps per side, rest 90 s
Build muscle
4 sets × 3–6 reps per side, rest 120 s
Easier, harder & alternatives
Make it easier
Make it harder
Alternatives
Take care if…
- If you feel sharp shoulder or wrist pain, ease off and choose a gentler push-up variation.
- Check with a professional before attempting advanced unilateral bodyweight exercises if you have past joint injuries.
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
Are one-hand push-ups suitable for beginners?
No, this is an advanced movement requiring significant upper body strength and core stability. Beginners should start with standard or incline push-ups.
How wide should my feet be placed?
Place your feet wider than shoulder-width apart. A wider base helps prevent your hips from rotating and makes balancing much easier.
What should I do if I feel wrist discomfort?
If your wrist aches, ease off and try performing the movement on your knuckles or using push-up handles to keep your wrist in a neutral position.