Straddle One-Arm Push-Up

Technique

How to perform Straddle One-Arm Push-Up

1. Place one palm on the floor beneath your shoulder and extend your legs behind you into a wide straddle stance.
2. Place your free hand behind your back and brace your trunk with your shoulders and hips facing the floor.
3. Bend the supporting elbow to lower your chest toward the floor, moving the trunk and hips together.
4. Descend through your controlled range without letting your pelvis rotate or your lower back sag.
5. Press through the supporting palm to straighten your elbow and return to the starting position.
6. Repeat with the same body alignment, then reset before switching arms.

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.