Single-Arm Push-Up

Technique

How to perform Single-Arm Push-Up

1. Place your working hand beneath its shoulder and extend both legs behind you with the toes on the floor.
2. Use a wider foot position than a normal push-up if needed for the documented variation, and put your free hand behind your back.
3. Brace to hold a straight line through your torso and hips.
4. Bend the supporting elbow and lower the chest close to the floor under control without letting the hips sag or twist away.
5. Press through the working hand to straighten the elbow, raising the chest and hips together.
6. Complete the 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.