One-Arm Push-Up

Chest, Shoulders, Triceps, CoreBodyweight

An advanced upper-body strength feat that demands unilateral pushing power and total-body stability.

How to do it

1Set up in a plank position with your feet wide to create a stable base.

2Place your working hand directly under your chest center and tuck your non-working arm behind your back.

3Brace your core and glutes to keep your shoulders and hips square to the floor.

4Lower yourself under control, keeping your working elbow tucked close to your side.

5Drive through your palm to push back up smoothly without twisting your torso.

Common mistakes

Rotating your hips or shoulders, which unloads the chest and destroys stability.

Letting your hips sag toward the floor and dumping force through your lower back.

Setting your feet too narrow, causing you to lose balance instantly.

Breathing

Inhale on the way down; exhale forcefully as you press up.

Make it harder or easier

To make it easier, place your working hand against a wall or elevated bench.

To make it harder, bring your feet closer together to challenge your balance.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.