What muscles does One Arm Push Up work?

The One Arm Push Up primarily targets the Chest, specifically the Upper Chest, Lower Chest. It also engages secondary muscles including Shoulders, Triceps.

How often should I do One Arm Push Up?

For optimal results, include One Arm Push Up in your routine 1-2 times per week, allowing at least 48-72 hours of recovery between sessions targeting the same muscle groups. Adjust frequency based on your training experience, recovery capacity, and overall workout program.

What equipment do I need for One Arm Push Up?

To perform One Arm Push Up, you will need none. This makes it an accessible exercise that can be done virtually anywhere without special equipment.

Is One Arm Push Up suitable for beginners?

Yes, beginners can perform One Arm Push Up with proper instruction and appropriate modifications. Start with lighter resistance or bodyweight variations, focus on mastering proper form, and gradually increase intensity as your strength and technique improve.

Can I do One Arm Push Up at home?

Yes, One Arm Push Up can be performed at home with minimal equipment. None is typically accessible for home workouts.

One Arm Push Up

Learn how to do the One Arm Push Up with proper form, setup, and execution.

This none movement primarily targets chest, including upper chest, lower chest.

How to Perform One Arm Push Up

1
Get into a push-up position and place one hand flat on the floor under your chest.
2
Move your feet wider than shoulder-width for balance and place your free hand behind your back.
3
Your body should be in a straight line from head to toe.
4
Engage your abs and take a breath.
5
Lower your chest toward the floor by bending your elbow.
6
Push through your palm to press yourself back up and exhale.
7
Once finished training one side, do the same number of reps with your other arm.

Training Guidelines

The targets below are general guidelines. Adjust volume and intensity based on your experience, recovery, and goals. If you track effort, aim for most working sets around RPE 7–9.