One-Arm Push-Up
The ultimate unilateral pushing exercise. Requires tremendous pressing strength and core stability.
Short answer
One-Arm Push-Up: an advanced bodyweight exercise for the chest, triceps and core. It needs no equipment. A typical target: 3 sets of 3-8 reps per arm. If it is still too hard, start with the easier variation, “Self-Assisted One-Arm Push-Up”. Once it feels easy, “Feet-Together One-Arm Push-Up” is the next step.
Benefits
Step-by-Step Guide
Follow these steps for perfect form
Take a wide stance for stability.
Place one hand under your chest.
Lower your chest toward the floor.
Push back up while preventing rotation.
Pro Tips
Common Mistakes
Target Muscles
What muscles does the one-arm push-up work?
The pressing arm handles a large share of your bodyweight, so the chest and triceps on that side work close to maximally. What actually limits most people is not the press but the core: the obliques and the deep abdominal wall have to resist a strong rotational force trying to twist your torso towards the working arm. The glutes and the lat on the free side work to keep the hips level. This is as much an anti-rotation exercise as a pressing one, which is why people with strong chests still fail their first attempts.
Primary Muscles
Secondary Muscles
How to train it
Three sets of 3 to 8 reps per arm, twice a week. Get to 10 clean archer push-ups per side first. Then work negatives - lower on one arm over five seconds, push up with two - before attempting full reps. Elevating the hand on a bench reduces the load and is the cleanest way to scale. Keep the volume low; this is a high-effort movement and more sets do not speed it up.
If you are stuck
Torso rotation is the fault, and it is nearly always a core limitation rather than a pressing one. If your chest turns towards the working hand, add side planks and anti-rotation work rather than more push-ups. A narrow foot stance is the second problem - widening the feet substantially gives you a stable base and is standard for this movement, not cheating. Place the working hand under the centre of your chest rather than under the shoulder, and keep the free arm pinned behind your back rather than letting it counterbalance.
Progressions
Level up your training
One-Arm Push-Up questions
How long does it take to learn one-arm push-ups?
Most people need 3-12 months of dedicated training. Prerequisites include 20+ diamond push-ups and solid archer push-ups. Consistency and proper progression are key.
Why do my hips rotate during one-arm push-ups?
Hip rotation is common when starting. Widen your feet for more stability, engage your core strongly, and focus on keeping hips square to the ground throughout the movement.
Related Exercises
More Push exercises
Push-Up
The push-up is the foundational pushing movement in calisthenics. It builds strength in your chest, shoulders, and triceps while engaging your core for stability.
Diamond Push-Up
A close-grip push-up variation where your hands form a diamond shape. This targets the triceps more intensely than regular push-ups.
Wide Push-Up
A push-up variation with hands placed wider than shoulder-width for greater chest activation and stretch.
Ready to Practice One-Arm Push-Up?
Find a calisthenics park with open space near you and start training.