Push Up Arm Lift
The push up arm lift combines a standard push-up with an alternating forward arm raise, targeting the triceps and pectorals while adding a balance challenge. The single-arm lift phase engages the core and shoulders for anti-rotation stability.
How to do it
- Start in a standard push-up position with hands below your shoulders and body in a straight line.
- Perform a push-up, lowering your chest to the floor and pressing back up.
- At the top of the push-up, shift your weight to your left hand and lift your right arm forward.
- Hold for a moment, then return your right hand to the floor.
- Perform another push-up and repeat the arm lift on the opposite side.
- Continue alternating for the desired number of repetitions.
Form cues
- Keep your core braced and hips level throughout the movement.
- Lower your chest until it is just above the floor.
- Press firmly through your palms to return to the top.
- Pause briefly at the top before lifting one arm forward.
- Avoid rotating your torso as you raise your arm.
Breathing: Inhale as you lower your body toward the floor, and exhale powerfully as you press back up to the starting position.
Common mistakes
- Rotating the hips during the arm lift, which reduces core stability and reduces work on the target muscles.
- Sagging the lower back during the push-up, which places unnecessary stress on the spine.
- Rushing the movement, which compromises balance during the single-arm hold.
Muscles worked
Primary: triceps. Secondary: pectorals, shoulders, abs.
Suggested sets & reps
Get fitter
3 sets x 8-10 reps, rest 60 s
Lose weight
3 sets x 8-12 reps, rest 60 s
Build muscle
3-4 sets x 6-10 reps, rest 90 s
Easier, harder & alternatives
Make it easier
Make it harder
Alternatives
Take care if…
- If you feel sharp wrist or shoulder discomfort, ease off 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
What should I do if my lower back sags during the push-up?
Focus on tightening your glutes and bracing your abdominal muscles as if someone were about to gently poke your stomach.
How can I stop my hips from rotating when I lift my arm?
Take a slightly wider stance with your feet to create a more stable base of support before lifting.
How often can I practice push up arm lifts?
2 to 3 times per week with at least one rest day between sessions is a great starting point for recovery.