Chest / Intermediate / Compound (multi-joint)

Single-Arm Push-Up

A bodyweight exercise for the chest, with the front delts, triceps and serratus assisting.

At a glance

Primary

Chest

Secondary

Front delts, Triceps, Serratus anterior

Equipment

Bodyweight

Movement pattern

Horizontal push

Level

Intermediate

Type

Chest, Compound (multi-joint), One side at a time

Loads the wrist. Use a load you can control and skip it if it causes pain.

How to do it

1. Begin laying prone on the ground. Move yourself into a position supporting your weight on your toes and one arm. Your working arm should be placed directly under the shoulder, fully extended. Your legs should be extended, and for this movement you may need a wider base, placing your feet further apart than in a normal push-up.
2. Maintain good posture, and place your free hand behind your back. This will be your starting position.
3. Lower yourself by allowing the elbow to flex until you touch the ground.
4. Descend slowly, and reverse direction be extending the arm to return to the starting position.

Common mistakes

• ✗ Twisting the torso to get down and up.

  Why it hurts: The lower back and shoulder are loaded in rotation.

  ✓ Instead: Spread the feet wide, keep the hips square and start on an incline.

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