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
Intermediate
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Single Arm Push-Up is a challenging bodyweight exercise that primarily targets the chest while also engaging the triceps as secondary muscles. To perform the exercise, you position one hand at the center of your chest while the other arm is placed behind your back. From this starting position, you lower your body by bending the elbow of the active arm, keeping it close to your body, until your chest is nearly touching the floor. Then, you push back up to the starting position using the strength of your chest and arm muscles. This exercise requires no equipment, making it highly effective for building upper body strength, stability, and muscle endurance.
How to Perform
Begin by positioning one hand directly in the center of your chest, with the other arm resting behind your back. This is your starting position for the single-arm push-up.
Slowly lower your body toward the ground by bending the elbow of the arm that's placed in front of you, keeping it tucked close to your torso. Lower your chest until it's nearly touching the floor.
Push yourself back up to the starting position by engaging the muscles of your chest and the working arm. Make sure to maintain control throughout the movement to avoid unnecessary strain.
Perform the desired number of repetitions with one arm, then switch to the other arm and repeat the same steps.
★ 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
Maintain Proper Alignment: Ensure your body forms a straight line from your head to your heels. It's important to avoid letting your hips drop or raising your buttocks too high, as this can strain your lower back and make the exercise less effective.
Controlled Motion: Lower yourself slowly and steadily until your chest is almost touching the ground. Then, push yourself back up to the starting position. Steer clear of dropping down too fast or not reaching a sufficient depth. The more controlled and deeper your movement, the more muscle fibers you'll activate for better results.
Breathing Pattern: Breathe in while lowering your body toward the floor, and exhale as you push back up to the starting position. Proper breathing helps maintain rhythm and stability throughout the exercise.
How Not to Perform
Avoid Arching or Sagging Your Back: Don’t let your lower back sag or your hips rise too high. This poor body alignment can cause unnecessary strain on your lower back and compromise the effectiveness of the exercise. Keep a straight line from your head to your heels throughout the movement.
Don’t Let Your Elbow Flare Out: When lowering your body, avoid letting your elbow move outward. Keep your elbow close to your body to prevent unnecessary strain on your shoulder joints and to properly target the chest and triceps.
Don’t Rush the Movement: Don’t drop your body too quickly or bounce off the ground when pushing back up. Speeding through the exercise reduces muscle engagement and can lead to injury. Control your descent and push-up motion to maximize muscle activation and reduce the risk of strain.
Avoid Partial Range of Motion: Don't perform shallow push-ups by not going low enough. Ensure you lower your chest almost all the way to the floor. A full range of motion engages more muscle fibers and leads to better strength development.
Don’t Forget About Core Engagement: Avoid letting your core relax. Not engaging your core properly can lead to an unstable body position and increases the risk of injury, especially in the lower back. Keep your core tight to stabilize your body throughout the exercise.
Don’t Hold Your Breath: Don’t hold your breath during the exercise. Failing to breathe properly can reduce your endurance and cause tension in your muscles. Inhale as you lower your body and exhale as you push back up to maintain a steady rhythm.
Don’t Neglect the Supporting Arm: While the focus is on the working arm, make sure the hand behind your back is not completely passive. Lightly engage this arm for balance and stability to prevent unnecessary swinging or tilting of your body.
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.
