Raise Single Arm Push-Up 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Chest
Secondary Targets
Execution
Compound
Force Type
Push
Required Equipment
Bodyweight
Fitness Level
Advanced
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Raise Single Arm Push-Up is an advanced variation of the traditional push-up that primarily targets the chest, with the shoulders as a secondary muscle group. This bodyweight exercise requires no equipment other than your own body and challenges both strength and stability. By performing a push-up with one arm raised off the ground, it engages the core muscles for balance while intensifying the workload on the chest and shoulders. This movement requires significant upper body strength, particularly in the chest and deltoids, as well as improved coordination and control, making it a great exercise for those looking to enhance their push-up performance and build strength in the upper body.
How to Perform
Starting Position: Begin in a standard push-up position with your hands placed slightly wider than shoulder-width apart on the floor. Your feet should be positioned hip-width apart to help stabilize your body. Make sure your body forms a straight line from your head to your heels.
Arm Position: Lift one arm off the ground, and extend it directly in front of you. Keep this arm straight and engaged. Your other arm will remain on the ground, and you will perform the push-up with this arm while stabilizing your body with your raised arm.
Core Engagement: Engage your core to maintain a stable and neutral spine. Your core muscles, including your abs and lower back, should be tight to avoid sagging in your lower back or hips during the movement.
Lowering Phase: Slowly lower your chest toward the ground by bending the elbow of your working arm. Keep your chest facing downward and ensure that your elbow stays at a 45-degree angle from your body to reduce stress on the shoulder joint.
Pressing Up: Once your chest is near the floor, push through the palm of your working hand to raise your body back to the starting position. Focus on pressing with your chest and shoulders while keeping your core tight to prevent your hips from rotating or dropping.
Breathing: Inhale as you lower your body down and exhale as you push back up to the starting position.
Maintaining Balance: While performing the exercise, be mindful of maintaining balance. The arm that is raised will force your body to engage stabilizer muscles in the shoulders and core to keep you steady. Avoid rotating your torso as you push up.
Repetitions: Complete the desired number of repetitions on one side, then switch and repeat on the other side. It's important to focus on quality over quantity, ensuring that each rep is controlled and performed with proper form.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your core tight throughout the movement to prevent sagging in your lower back or hips.
Avoid letting your raised arm drift too far from your body; it should remain straight and stable.
Perform the movement slowly and with control to maximize muscle engagement and minimize injury risk.
Don’t allow your chest to collapse as you lower your body; maintain proper body alignment.
Keep your elbows at a 45-degree angle from your torso to protect your shoulders and increase chest activation.
Focus on pressing through the palm of your working hand, ensuring you push with your chest and shoulder.
Engage your glutes to help maintain body stability and prevent hip rotation.
Start with a few reps per side and gradually increase as your strength and stability improve.
Ensure your working arm’s elbow does not lock out completely during the upward phase of the push-up.
Keep your breathing steady: inhale as you lower, exhale as you push back up.
How Not to Perform
Don’t let your hips sag or rise too high – This disrupts body alignment and reduces focus on the target muscles (chest and shoulders), increasing the risk of lower back strain.
Avoid flaring your elbow out too wide – This places unnecessary stress on the shoulder joint and reduces the chest engagement, making the movement less effective.
Don’t rush the movement – Performing the push-up too quickly reduces control, increasing the likelihood of injury and minimizing the muscle activation in your chest and shoulders.
Never lock out your elbow on the working arm – Locking your elbow creates strain on the joint and decreases the engagement of the chest and shoulders, leading to energy waste and potential injury.
Don’t let your torso rotate – Twisting your body as you push up takes focus off the chest and shoulders, making the exercise less effective and increasing the risk of imbalance or shoulder strain.
Avoid allowing the raised arm to move too far from your body – The raised arm should remain straight and aligned with your body. If it drifts too far, it can compromise stability and balance.
Don’t neglect your core – Failing to engage your core causes instability, leading to inefficient movement and potential lower back strain.
Don’t let your chest collapse to the ground – Allowing your chest to dip too low reduces muscle activation in the chest and increases the risk of injury, particularly in the shoulder joint.
Avoid resting your feet too wide – Spreading your feet too far apart can cause instability and shift your focus away from the target muscles, particularly the chest and shoulders.
Don’t breathe erratically – Holding your breath or breathing too quickly can reduce your ability to maintain control and focus, impacting the effectiveness of the exercise.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
