A push-up variation where one arm is extended to the side, isolating one side of the chest more.
- +Enhances unilateral strength
- +Adds challenge to regular push-ups
- +No equipment required
- –Difficult for beginners
- –Risk of shoulder strain if done incorrectly
- –Requires good balance
This exercise targets:
Chest
Middle Chest
Upper Chest
Serratus
Lower Chest
Shoulders
Front Delts
Side Delts
–
Triceps
Ratios are approximate and can vary depending on form and technique.
How to perform
- Start in a wide push-up position, hands wider than shoulders
- Turn one hand slightly out; slide the other hand farther to the side, arm mostly straight
- Keep core tight, body in a straight line, hips and shoulders square
- Lower your chest toward the bent-arm side, shifting weight over that hand
- Keep the extended arm light and straight; palm pressed, elbow locked or soft
- Exhale as you press back up; inhale on the way down
- Switch sides each rep or set; use knees or an incline if needed
- Avoid twisting, shrugging shoulders, or letting hips sag