One Arm Push-up
Expert Advice
Start with your feet wider than shoulder-width to provide a stable base and focus on keeping your body straight and core engaged.
How-to-do Steps
- Get into a push-up position with your feet spread wide apart.
- Place one hand on the ground directly under your shoulder and the other hand behind your back.
- Lower your body towards the ground, keeping your torso as straight as possible.
- Push back up to the starting position.
- Complete the desired number of reps before switching arms.
Track One Arm Push-up in FitAI
Log your sets, reps, and weights automatically. Get AI-powered progressive overload recommendations and form feedback — personalized to your training history.
Muscles Worked
One Arm Push-up primarily targets the Chest, Triceps, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Chest40%
Triceps30%
Secondary
Biceps10%
Forearms10%
Shoulders10%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner2 x 10-12
Intermediate3 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does One Arm Push-up work?
One Arm Push-up primarily targets the Chest, Triceps. Secondary muscles involved include Biceps, Forearms, Shoulders. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for One Arm Push-up?
For beginners, start with 2 sets of 10-12. Intermediate lifters can do 3 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is One Arm Push-up suitable for beginners?
One Arm Push-up is rated as an advanced exercise and is best suited for experienced lifters. Beginners should build foundational strength with simpler movements first before attempting this exercise.
