One Arm Push Up
Complete guide to One Arm Push Up. Learn proper form, technique, and execution. Targets Chest — Upper Chest, Lower Chest. Requires none. Step-by-step instructions and expert tips.
How to Perform One Arm Push Up
Get into a push-up position and place one hand flat on the floor under your chest.
Move your feet wider than shoulder-width for balance and place your free hand behind your back.
Your body should be in a straight line from head to toe.
Engage your abs and take a breath.
Lower your chest toward the floor by bending your elbow.
Push through your palm to press yourself back up and exhale.
Once finished training one side, do the same number of reps with your other arm.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |