One Arm Push-Ups

Target muscles

Pressing the entire bodyweight on one arm loads the pectoralis major, anterior deltoid and triceps of that side to their limit, demanding far more than half the strength of a regular push-up. The core works ferociously in anti-rotation mode: the obliques and rectus abdominis fight to stop the body twisting toward the unsupported side, while the lats and serratus stabilise the working shoulder. The legs spread wide to provide a base, with the glutes and hips bracing throughout.

How to perform

Setup

Set the feet wide — wider than the shoulders — to create a stable base and reduce the rotational demand. Place one hand under the chest-to-shoulder line and tuck the other behind the back or rest it on the hip. Brace the abs and glutes hard and set the supporting shoulder packed and strong.

Execution

Lower the chest toward the supporting hand by bending the elbow, keeping it tucked toward the body rather than flaring out, while fighting to keep the hips and shoulders square to the floor. The core must resist the strong pull to rotate. Lower under tight control until the chest nears the floor, then press back up powerfully through the one arm to full extension, keeping the body rigid the whole way. Move slowly and deliberately, since any loss of tension lets the body twist and the rep collapse. Complete the reps on one arm, then switch.

Common mistakes

• Letting the hips and shoulders rotate open toward the free side instead of holding them square with the core.
• Setting the feet too narrow, which makes balancing on one arm far harder and risks a twist.
• Flaring the supporting elbow wide, which stresses the shoulder under the heavy single-arm load.
• Attempting it without the prerequisite pressing strength, so the reps collapse into a twisting cheat.

Progressions and regressions

Regress to archer push-ups, where one arm presses while the other stays extended for support, or to one-arm push-ups with the hand elevated on a box to shorten the range. Building strong, strict standard and weighted push-ups is essential first. Progress by narrowing the feet, lowering the hand toward the floor, or slowing the tempo. This is an elite skill — most lifters need months of dedicated archer and elevated work to reach it.

Programming notes

Program it as a low-rep strength feat when fresh, several sets of one to five quality reps per arm with full rest. Balance both sides evenly to avoid asymmetry. It demands a high pressing strength base and healthy shoulders, so build the archer and elevated progressions patiently rather than forcing it; the twisting compensation it invites is both ineffective and hard on the shoulder.