Chest · Horizontal push
One-Arm Push-Ups
The one-arm push-up is an advanced bodyweight press where you lower and raise your body using a single arm, with your feet set wide to stay balanced. It places most of your bodyweight on one chest, shoulder and triceps while the core works hard to stop your torso rotating, so it takes real strength and months of progression.
Also known as: Single-arm push-up, One arm push up, Unilateral push-up
- Muscle group
- Chest
- Movement pattern
- Horizontal push
- Type
- Compound
- Equipment
- Bodyweight
- Difficulty
- Advanced
What muscles does the one-arm push-ups work?
Primary movers
- Pectoralis major
- Triceps brachii
Assisting muscles
- Anterior deltoid
- Obliques
- Serratus anterior
- Rectus abdominis
With one hand on the floor, the working arm carries a much larger share of your bodyweight, so the pec, front delt and triceps on that side do most of the pressing.
The obliques and deep core have a heavy anti-rotation job. Your torso wants to twist toward the unsupported side, and the core has to resist that throughout the rep.
A wide foot stance helps stability by widening the base. Narrowing the feet makes the exercise harder, because your body rotates more easily.
It is a skill as well as a strength test. Most people need to build up through archer push-ups, uneven push-ups and slow negatives before a clean rep.
How to do the one-arm push-ups
Setup
- 1
Start in a high plank with your feet wider than shoulder-width.
- 2
Move your working hand to the centre of your chest, under your sternum.
- 3
Place your other hand behind your back or on your hip.
- 4
Brace your abs hard and keep your hips level.
Execution
- 1
Lower your chest toward the floor by bending the working elbow.
- 2
Keep the elbow tucked close to your ribs.
- 3
Lower under control and keep your shoulders square to the floor.
- 4
Press back up until your arm is straight.
- 5
Resist any twisting of your torso throughout.
- 6
Complete all reps on one side before switching.
Common one-arm push-ups mistakes
Twisting the torso
Rotating toward the supporting side makes the rep easier but removes the chest work.
The fix: Keep the hips and shoulders level and brace the core. Widen your feet to help.
Narrow foot stance
Close feet make balance hard and encourage rotation.
The fix: Widen your stance to shoulder-width plus, and narrow it only as you improve.
Not going deep
Half reps hide a lack of strength and do not build it.
The fix: Lower until your chest nearly touches the floor, or use a progression that allows it.
Skipping the progressions
Jumping straight to the full move risks shoulder and elbow strain.
The fix: Build through archer push-ups, uneven push-ups and slow negatives first.
How many sets and reps?
| Goal | Sets | Reps | Load | Rest |
|---|---|---|---|---|
| Strength | 4–5 | 1–5 per side | Bodyweight, wide stance | 2 min |
| Building up | 3 | 3–6 per side | Negatives or elevated hand | 90 s |
| Volume | 3 | 8–12 per side | Hand on a raised surface | 90 s |
Train it two or three times a week with quality reps. Build through hands-elevated one-arm push-ups, then slow negatives, then the full move. Stop each set before form slips. If your wrist or elbow feels sore, take a few days off and drop to an easier progression.
Running the one-arm push-ups in your next block? Hercules logs every set, shows last session's numbers before you lift, and suggests when to add weight.
Get it on Google PlayOne-Arm Push-Ups variations and alternatives
Push-Up
EasierThe two-arm base. You should be able to do 25 or more clean reps before attempting the one-arm version.
Archer Push-Up
EasierOne arm bends while the other stays straight, shifting load to one side gradually.
Hand-Elevated One-Arm Push-Up
EasierThe working hand on a bench or box reduces the load enough to practise the pattern.
One-Arm Push-Up Negative
EasierLowering slowly on one arm builds the strength to press back up.
Plyometric Push-Up
AlternativeTrains power instead of unilateral strength.
Frequently asked questions
How hard is a one-arm push-up?
Very. Most people need to build up with archer push-ups, hand-elevated reps and negatives. Expect months of progressive training, not weeks.
How many push-ups do I need before trying one-arm push-ups?
As a rough guide, 25 to 30 clean push-ups plus the ability to do archer push-ups and slow one-arm negatives. This ensures you have the strength and control.
Where should my feet be?
Wider than your shoulders. A wider stance gives more stability and reduces the twist. Bring the feet in over time as you improve.
Where does the non-working hand go?
Behind your back or on your hip. Some people rest it lightly on the floor for support while learning, which makes it an assisted progression.
Are one-arm push-ups bad for your shoulders?
They are demanding on the shoulder and elbow. With a gradual build-up and good form they are usually fine. Stop if you feel sharp pain.
Hercules tracks every one-arm push-ups you log, shows you last session's numbers before you lift, and flags when your progress stalls.
Get it on Google Play