One-Arm Push-Up

Technique

How to perform One-Arm Push-Up

1. Place the working palm on the floor and extend your legs behind you with your feet shoulder-width apart.
2. Put your free hand behind your back and brace to hold a straight line from head to heels.
3. Bend the supporting elbow and lower your chest toward the floor while keeping your shoulders and hips square.
4. Bring the chest close to the floor without letting your hips sag or rotate.
5. Press through the palm and straighten the elbow, lifting the chest and hips together.
6. Complete the planned repetitions, then repeat with the other arm.

Programming relevance

Muscles involved

Primary targets: Pectoralis Major Sternocostal Head, Pectoralis Major Clavicular Head, Triceps Lateral Head, Triceps Long Head, Triceps Medial Head.

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.