Push up with one arm

Exercise overview

Primary muscle group: Chest

Exercise type: Bodyweight

Exercise goal: Strength

Key metric: Repetitions

Average reps per set*: 5

Description: Rest your knees, feet and hands on a gym mat. Place one of your hands behind your back. Extend your feet backward and straighten your whole body so that only your toes and one hand touches the ground. Keep your body straight and your elbows slightly tucked in. This is your starting position. Inhale as you lower your chest to the floor by bending your elbows. Then reverse the movement and go back to the starting position. You have completed your first repetition. Repeat the motion in a controlled way and count your reps.

Exercise ID: 00354

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Exercise tips and tricks

Maintain a straight line: Ensure your head, neck, and spine form a straight line from head to toe. This helps engage your core effectively and prevents unnecessary strain on your back.
Control your breathing: Exhale as you push back up and inhale as you lower your body towards the ground. Proper breathing ensures you maintain control and prevents fatigue.
Distribute weight evenly: Your non-working arm should still retain some supportive function. Keeping it close to your body or extended to the side can help balance and prevent unnecessary tilting.
Focus on form: Quality over quantity. It's better to perform fewer reps with perfect form than many with poor technique. Improper form can lead to injuries.
Strengthen supporting muscles: Before attempting one-arm push-ups, ensure your shoulder, triceps, and core muscles are well-conditioned. Including planks, side planks, and other shoulder-strengthening exercises in your routine can be beneficial.
Progress gradually: If you’re new to one-arm push-ups, start with easier variations such as knee-assisted one-arm push-ups or elevating your upper body on a bench. Gradually increase difficulty as you gain strength and confidence.
Stabilize with your legs: Keep your feet wider apart than usual. This broader base provides better stability and allows you to distribute your body weight more evenly.
Engage your core: A strong core is crucial for balance and stability. Ensure your abdominal muscles are tight and engaged throughout the movement.
Hand positioning: Place your working hand under your shoulder to ensure optimal leverage and prevent wrist strain. Adjust hand placement slightly if needed for comfort and effectiveness.
Use progressive overload: Increase resistance gradually by adding weights (like a weighted vest) or increasing the number of repetitions and sets as your strength improves.

Exercise overview

Exercise tips and tricks

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