Single-Arm Push-Up

An advanced push-up variation where body weight is supported primarily by one arm, dramatically increasing loading and difficulty. Requires significant core stability and upper body strength.

Instructions

1. Begin by lying prone on the ground with your body weight distributed evenly.
2. Position the working arm directly beneath your shoulder, fully extended.
3. Move your feet wider than in a standard push-up, increasing your base of support for stability.
4. Place your non-working arm behind your back to remove its assistance.
5. Keep your body straight from head to heels, engaging your core throughout.
6. Lower yourself by flexing the working elbow until you nearly touch the ground.
7. Press back up by extending the arm, maintaining core tension to prevent rotation.
8. Complete all repetitions on one side before switching to the other arm.

Tips

• Progress gradually; perform assisted single-arm push-ups by partially supporting yourself with your free hand initially.
• A wider foot stance provides greater stability and makes the movement more manageable.
• Maintain strict body alignment; avoid letting your hips rotate or sag.
• This requires significant core engagement in addition to chest and tricep strength.
• Breathing is crucial; inhale as you lower, exhale as you press up.
• Start with eccentric-focused training (lowering slowly from a higher position) to build strength progressively.