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

Assisted Unstable One Arm Push Up icon

The Assisted Unstable One Arm Push Up increases difficulty of the Assisted One Arm Push Up by bringing instability to the supporting hand.

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 placed on an unstable object such as a ball, bosu or a balance board.
  3. The first arm is kept vertical, the second diagonal.
  4. Extend your legs, the feet should support your body, not the knees.
  5. This is the starting position.
  6. Bend the elbow on the vertical arm, bringing the chest close to the floor.
  7. Extend the arm again returning to the initial position.
  8. Remember to practice both arms.

Hints & tips:


  • Similar to the One Arm Push Up, the exercise strengthens the arms, shoulder, chest and core.

Muscles worked and body parts involved:

Primary , Secondary

Muscles: Core & Upper body

Primary muscles: Shoulder, Triceps, Chest, Obliques

Secondary muscles: Abs, Lowerback

Other names

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

  • Assisted Unstable One Arm Push Up
  • Assisted Unstable Single Arm Push Up

Supported One Arm, by difficulty

Assisted Unstable One Arm Push Up icon
3. Assisted Unstable One Arm Push Up

One Arm Push Up Variants

Muscle: Core and Upper body

Collection: Push Up Variations

Collection: Push Ups on One Arm

Category: Bodyweight