Chest exercise · body weight
Single Arm Push-Up
The single arm push-up is a bodyweight exercise that targets the chest (pectorals), with the triceps, shoulders and core assisting.
- Target muscle
- Pectorals
- Also works
- Triceps, shoulders, core
- Equipment
- Body weight
- Body part
- Chest
How to do the single arm push-up
- Start in a push-up position with your hands shoulder-width apart and one hand placed slightly wider than the other.
- Engage your core and lower your body towards the ground by bending your elbows, keeping your back straight.
- As you lower yourself, shift your weight to one side and lift the opposite arm off the ground, extending it straight out to the side.
- Push through your chest and triceps to raise your body back up to the starting position, while simultaneously lowering your extended arm back to the ground.
- Repeat the movement, alternating the arm you extend with each repetition.
Sets and reps
Start with 3 sets of 10–15 reps, resting 45–60 seconds. When every set feels easy, add reps, slow the lowering phase or move to a harder variation.
Muscles worked
The main muscle is the chest (pectorals). The triceps, shoulders and core work as secondary muscles. See all chest exercises or every bodyweight exercise.
