One Arm Push Up

An advanced calisthenics movement where the entire body weight is supported by a single arm, building exceptional upper body and core strength.

Instructions

1. Start in a push-up position on the floor or a mat, with your body straight and core engaged.
2. Place one hand behind your back and prepare to support your weight on the other arm.
3. Lower your body by bending your elbow, keeping your body straight and aligned.
4. Descend until your chest nearly touches the floor or reaches a comfortable depth.
5. Push yourself back up using primarily your working arm while keeping your core tight.
6. Complete all repetitions on one side before switching arms.

Tips

• This is an extremely advanced movement; only attempt after mastering standard push-ups
• Progress gradually using single-arm assisted variations
• Keep your body straight and avoid rotation or sagging
• Engage your core forcefully to maintain alignment
• Your free hand can lightly touch the ground for balance and stability during progression
• Build strength through archer push-ups or pseudo push-up variations first
• Wider foot positioning helps with stability
• This develops exceptional chest, shoulder, and core strength