Assisted One Arm Push Up. How-to, proper form and tips

Assisted One Arm Push Up icon

The Assisted One Arm Push Up is a good preparation for the One Arm Push Up. It requires strong arms, chest and shoulder.

Video demonstration

How to and step by step instructions:

  1. Get down on all fours.
  2. Keep one hand under the shoulder, the other away and over a small block or parallette. One arm should be vertical, the other diagonal.
  3. Extend your legs, the feet should support your body, not the knees.
  4. This is the starting position.
  5. Bend the elbow on the vertical arm, bringing the chest close to the floor.
  6. Extend the arm again returning to the initial position.
  7. Remember to practice both arms.

Hints & tips:

  • Adjust the level of support to your needs. Further away makes the movement harder.
  • Adjust the height to your needs. A higher bench or block make it harder.
  • Adjust the stability to your needs. Feet closer makes the movement harder.


  • The Assisted One Arm Push Up and One Arm Push Up provide both a strong arm and shoulder, as they are supporting all of your weight.
  • Core is also highly activated, result of the unbalanced position of the body.

Counting & gamification:

  • Measure te distance of your hand, ensure progress by placing the hand further away.
  • Measure how high you are able to put the supporting hand.

Muscles worked and body parts involved:

Primary , Secondary

Muscles: Core & Upper body

Primary muscles: Shoulder, Triceps, Chest, Obliques

Secondary muscles: Hand, Abs, Lowerback

Other names

The exercise can be found with other names. Examples are:

  • Assisted One Arm Push Up
  • Assisted Single Arm Push Up
  • Assisted One Arm Press Up
  • Assisted Single Arm Press Up

Heading to the One Arm Push Up

Assisted One Arm Push Up icon
4. Assisted One Arm Push Up

Supported One Arm, by difficulty

Assisted One Arm Push Up icon
2. Assisted One Arm Push Up

One Arm Push Up Variants

Muscle: Core and Upper body

Collection: Push Up Variations

Category: Bodyweight