Single Arm Push-up (on knees)

Single Arm Push-up demonstration gif

Instructions:

  • 1Begin on your knees with your hand under your shoulder and other hand held behind your back
  • 2Lower your body to the ground by bending your elbow
  • 3Push up off the ground until your arm is fully extended
  • 4Repeat on the other side after completing the set
  • 5Maintain a straight back throughout the exercise

Tips:

  • Keep your body in a straight line from head to knees
  • Your elbow should be pointing back, not out to the side
  • Engage your core for additional stability
  • Avoid rushing; focus on the muscle contraction and release

Mastering the Single Arm Push-Up: A Comprehensive Guide

The single arm push-up is a challenging yet rewarding exercise that primarily targets the pectoralis major sternal head, delivering an intense workout for the chest and upper body. This advanced variation of the traditional push-up not only builds strength but also enhances core stability and balance.

Benefits of the Single Arm Push-Up

  • Increased Strength: Engaging one arm forces the body to recruit additional muscles, promoting greater strength gains in the chest, shoulders, and triceps.
  • Improved Balance: Executing a single arm push-up requires a strong core and proper alignment, which significantly boosts overall body coordination.
  • Versatile Training: This exercise can be modified through various progressions, such as the single arm push-up hold or the single arm push-up plank, making it suitable for different fitness levels.

Single Arm Push-Up Progression

Before attempting the full single arm push-up, it's crucial to build up strength and form progressively. Here are some steps to consider:

  1. Start with standard push-ups to develop a solid foundation.
  2. Move on to eccentric single arm push-ups, lowering yourself with one arm while keeping the other extended for support.
  3. Incorporate single arm push-up holds at the bottom position to build isometric strength.
  4. Finally, achieve the full range of motion with the traditional single arm push-up.

Form Tips for Success

  • Body Position: Maintain a straight line from your head to your heels, engaging your core throughout the movement.
  • Arm Placement: Position your working arm directly beneath your shoulder for optimal support and stability.
  • Controlled Movement: Lower yourself slowly and push back up with control to maximize muscle engagement and minimize injury risk.

Muscles Worked

Aside from primarily targeting the chest muscles, the single arm push-up also engages other muscle groups, including:

  • Deltoids
  • Triceps
  • Core Muscles
  • Stabilizing Muscles of the Shoulder

As you incorporate this exercise into your routine, remember to listen to your body and progress at a pace that feels right for you. Whether you're looking to achieve the full single arm push-up or exploring variations like the single arm pull-up, the journey will significantly enhance your overall fitness.

Single Arm Push-up Muscles Worked

Arms

Back

Core

Legs