One Arm Push Up

Category

Calisthenics

Difficulty

Pro

Equipment

Bodyweight

Primary muscles

Pectoralis Major, Triceps Brachii

Secondary muscles

Deltoids, Rectus Abdominis, Obliques

How to do it

1. Set up in a push-up position with your feet wider than shoulder-width for balance and place one hand under your chest; tuck the other hand behind your lower back.
2. Brace your core and glutes, then bend the working elbow to lower your chest toward the floor under control.
3. Keep your body in one rigid line and resist rotation as you descend.
4. Press explosively back to full lockout, then complete all reps before switching arms.

Form tips

• Widen your feet to reduce the rotational demand, then narrow the stance as you get stronger.
• Keep the hips and shoulders square to the floor throughout the rep.
• Grip the floor with your fingertips and screw your hand outward to stabilise the shoulder.