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

One Arm Push Up icon

The One Arm Push Up is an intensive exercise that pushes shoulder, chest and core in order to support the weight in an unbalanced position.

Video demonstration

How to and step by step instructions:

  1. Set in a full plank position, arms and legs straight, core engaged and away from the ground.
  2. Open the legs slightly wider than the shoulders.
  3. Take one hand off the ground, holding in the other one.
  4. This is the starting position.
  5. Blend the holding arm so that the chest and shoulder come close to the ground.
  6. Extend the arm again, raising the body back to the starting position.

Hints & tips:

  • Open the legs wider for an easier movement.


  • Strong core, biceos and shoulders.

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:

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

Heading to the One Arm Push Up

One Arm Push Up icon
5. 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