About this exercise
A modified single-arm push-up performed from the knees to reduce the difficulty while still building unilateral chest and triceps strength. This variation is an effective progression toward the full single-arm push-up.
One-Arm Push-Up (on Knees)
Step by step instructions, muscle activation and variants for the One-Arm Push-Up (on Knees).
MediumMiddle chest
How to Perform
- Kneel on the floor and place one hand directly under your shoulder, slightly wider than shoulder-width
- Extend your knees behind you so you are balanced on your knees and one hand
- Place the free hand behind your back or on your hip
- Keep your body in a straight line from knees to shoulders
- Lower your chest toward the floor by bending the working elbow
- Stop just before your chest touches the ground
- Push back up to the starting position by straightening your arm
- Complete all reps on one side before switching arms
Muscle Activation
Primary
Middle chest
Secondary
TricepsFront shouldersUpper chest
About the One-Arm Push-Up (on Knees)
The One-Arm Push-Up (on Knees) 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.
