One Arm Push-up (on knees)
Expert Advice
Keep your core tight and maintain a straight line from your head to your knees to prevent your hips from sagging or sticking up.
How-to-do Steps
- Begin on your knees and place one hand on the ground, directly under your shoulder.
- Extend the other arm behind your back.
- Lower your chest towards the ground, keeping your elbow close to your body.
- Push through the palm of your hand to raise your body back to the starting position.
- Repeat for the desired number of repetitions before switching arms.
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Muscles Worked
One Arm Push-up (on knees) primarily targets the Chest, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Chest60%
Secondary
Shoulders20%
Triceps20%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does One Arm Push-up (on knees) work?
One Arm Push-up (on knees) primarily targets the Chest. Secondary muscles involved include Shoulders, Triceps. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for One Arm Push-up (on knees)?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 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 (on knees) suitable for beginners?
One Arm Push-up (on knees) is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
