Half one-arm push-up - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Half one-arm push-up

Step by step instructions, muscle activation and variants for the Half one-arm push-up.

HardMiddle chest

About this exercise

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.

How to Perform

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 
- Bend your shoulder and elbow to lower your hips until they touch the basketball.  

Pause and Return 
- Pause briefly at the bottom, then push back to the starting position.  

Maintain Alignment 
- Keep your body straight throughout the movement, avoiding any twisting of the torso.  

Repeat 
- Perform for the desired number of repetitions.  

Muscle Activation

Primary
Middle chest
Secondary
TricepsFront shoulders

Common Mistakes

Common mistakes content is coming soon.

About the Half one-arm push-up

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.

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