A push-up performed with only one arm, greatly increasing the difficulty.
- +Builds unilateral upper body strength
- +Enhances core stability
- +No equipment required
- –Very challenging
- –Risk of shoulder and wrist strain if done incorrectly
- –Requires advanced strength and balance
This exercise targets:
Chest
Middle Chest
Upper Chest
Serratus
Lower Chest
–
Triceps
Shoulders
Front Delts
Core
Abs
Obliques
Ratios are approximate and can vary depending on form and technique.
How to perform
- Set a wide foot stance for balance
- Place the working hand under your mid-chest, wrist under shoulder
- Put the other hand behind your back or on your hip
- Brace core and glutes; keep body straight and hips square
- Lower slowly, elbow about 30–45° from your side; minimize torso twist
- Touch chest close to the hand, shoulder packed down
- Push hard through the palm to full lockout without shrugging
- If too hard, elevate the hand on a bench or use a slight fingertip assist