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Push-up, One Arm

(2 user ratings)     views   views: 17165

Type auxiliary
Mechanics compound
Direction push
Equipment mat
Additional Equipment -
x Rate Push-up, One Arm

Itīs an effective exercise.

Itīs a practicable exercise.

Itīs an often applied exercise.

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Assume standard push-up position. Place feet wide apart and keep body straight. Shift bodyweight on one arm and put free hand on lower back or against side waist.


Bend arm to lower body toward floor until elbows are flexed right-angled. Return, keep arm slightly flexed. Repeat.

Variations / Comments

Turn torso slightly away from pushing arm to keep balance. Be able to perform at least 30 straight normal push-ups before trying one arm push-ups.

Mat Push-up, One Arm Starting Position Starting Position
Mat Push-up, One Arm Ending Position Ending Position


Target Pectoralis Major, Sternal
Synergist Pectoralis Major, Clavicular | Triceps Brachii | Brachioradialis | Deltoid, Anterior
Stabilizers Rectus Abdominis | Obliques | Quadriceps | Biceps Brachii
Mat Push-up, One Arm Muscles Front
Mat Push-up, One Arm Muscles Rear
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