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

One arm push-up

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

HardUpper chest

About this exercise

The one-arm pushup, performed with strict form, is the ultimate test of chest and elbow strength. It’s a challenging and visually impressive feat that few can truly master. True one-arm pushups require controlled movement, a straight body, and deep repetitions without twisting or leg splaying. Strive for mastery to stand out as a true athlete.

How to Perform

Start Position 
- Kneel on the floor and place one palm on the ground directly in front of you.  
- Stretch your legs out straight behind you, supported by your toes, keeping your spine and hips aligned.  
- Shift your weight so your supporting arm is directly below your chest.  
- Place your non-supporting hand on the small of your back.  

Lowering Phase 
- Bend at the shoulder and elbow, lowering your body under control until your jaw is about one fist's width from the floor.  

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

Repeat 
- Perform for the desired number of repetitions. 

Muscle Activation

Primary
Upper chest
Secondary
TricepsCoreFront shoulders

Common Mistakes

Common mistakes content is coming soon.

About the One arm push-up

The 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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