Step by step instructions, muscle activation and variants for the Half one-arm push-up.
Half one-arm pushups mark the transition from two-arm to one-arm exercises in the pushup series. This step builds balance, positioning, and joint strength in the hand, wrist, and shoulder, crucial for mastering the full one-arm pushup. However, as this technique involves limited elbow bending, it should be complemented with exercises like close pushups or uneven pushups for full development.
Start Position
Begin in the top position of a half pushup with a basketball under your hips.
Place one hand on the floor beneath your breastbone, arm straight, and the other hand on the small of your back.
Lowering Phase
Pause and Return
Maintain Alignment
Repeat
Common mistakes content is coming soon.
The Half one-arm push-up is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.