Movement overview

The Single Arm Push Up is an advanced bodyweight exercise that targets the chest, shoulders, triceps, and core muscles. It requires significant strength, balance, and stability, making it a challenging progression from the standard push-up.

Step-by-step cues

1. Begin in a high plank position with your feet slightly wider than shoulder-width apart for better stability.
2. Place one hand directly under your shoulder while extending the other arm out to the side or behind your back.
3. Engage your core and glutes to maintain a straight line from head to heels.
4. Lower your body by bending the elbow of the supporting arm until your chest is just above the ground.
5. Pause briefly at the bottom, then push through your palm to return to the starting position.
6. Repeat for the desired number of repetitions before switching arms.

Technical tips

• Ensure your core is tight throughout the movement to prevent hip sagging.
• Keep your supporting elbow close to your body as you lower down for better control.
• Start with elevated surfaces or knee variations if full single arm push-ups are too challenging initially.
• Focus on controlled movements rather than speed to maximize muscle engagement and reduce injury risk.
• Breath in as you lower down and exhale as you push up to maintain proper breathing rhythm.