One-Arm Push-Up

Technique

How to perform One-Arm Push-Up

1. Place one hand on on the floor with your feet extended behind you on the floor spread only shoulder width.
2. Place your free hand behind your back, engaging your core and glutes.
3. Inhale as you bend the elbow of your support arm, lowering your chest toward the floor while keeping your body rigid and shoulders square.
4. Descend until your chest nearly touches the floor, maintaining control and preventing your hips from rotating or sagging.
5. Exhale as you press through your support palm, straightening your elbow to return your body to the starting position.
6. Repeat for the prescribed repetitions before switching arms.

Programming relevance

Muscles involved

Primary targets: Pectoralis Major Sternocostal Head, Pectoralis Major Clavicular Head.

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.