Side-Lying Single-Arm Triceps Push-Up - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Side-Lying Single-Arm Triceps Push-Up

Step by step instructions, muscle activation and variants for the Side-Lying Single-Arm Triceps Push-Up.

MediumTriceps

About this exercise

A side-lying push-up variation that isolates the triceps using one arm as the sole source of resistance. You lie on your side, cross the free arm over your torso for stability, and press your upper body upward using the bottom arm.

How to Perform

  • Lie on your side on a mat with your body in a straight line
  • Cross your top arm over your chest and rest the hand on your opposite shoulder
  • Place your bottom hand flat on the floor in front of your chest, fingers pointing away from you
  • Press through your bottom palm to raise your upper body off the floor
  • Fully extend the arm at the top, then slowly lower your torso back down under control
  • Complete all reps on one side before switching to the other

Muscle Activation

Primary
Triceps
Secondary
Front shouldersMiddle chest

Common Mistakes

Common mistakes content is coming soon.

About the Side-Lying Single-Arm Triceps Push-Up

The Side-Lying Single-Arm Triceps 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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