One-Hand Push-Up Guide: How to Master One-Hand Push-Ups

The one-hand push-up is an advanced bodyweight exercise designed to build upper-body strength, core strength, and stability. Also known as one-arm push-ups, this exercise is ideal if you’re looking to target your core muscles, arms, shoulders, and chest muscles.

Single-arm push-ups may rely on one arm to elevate your body, but when practiced with proper form, they create whole-body tension to protect your spine and help you complete the range of motion. Before practicing one-armed push-ups, practice push-up progressions to build the upper-body strength necessary for completing this advanced exercise. Push-up variations such as archer push-ups and diamond push-ups can help you build the requisite strength.

There are several notable benefits to incorporating one-hand push-ups into your workout routine.

1. 1. One-hand push-ups build upper-body strength. One-hand push-ups are one of the most advanced bodyweight training exercises designed to deliver a powerful workout for your arms, pecs, and shoulders.
2. 2. One-hand push-ups build core strength and stability. Your core muscles are engaged throughout the workout to stabilize your body. Your obliques, located at the sides of your torso, activate to keep your body from collapsing to one side.
3. 3. One-hand push-ups allow you to train with control. If you're looking to focus your strength-training program on specific parts of your body, one-hand push-ups allow you to focus your attention on one side of your body at a time. This can help you notice strength differences between your arms.

Although regular push-ups and one-hand push-ups are both bodyweight calisthenics exercises, they differ in a few key ways.

• Difficulty level: One-hand push-ups are significantly more advanced than regular push-ups and require a great deal of strength to complete. If you're a beginner, start by practicing regular push-ups, and work your way up to practicing one-hand push-ups.
• Form: During regular push-ups, your feet are hip-width apart. In one-hand push-ups, your feet are spread slightly wider than shoulder-width apart. This position helps provide support to the side of the body that is not doing the lifting.
• Muscles worked: Both exercises work muscles through your entire body. However, one-hand push-ups place a greater level of tension on the obliques and hip flexors to keep your body stable throughout the workout.

For one-arm push-ups, begin by performing 2–3 sets of 1–5 repetitions on each side. Choose your sets and repetitions based on your ability to maintain good technique throughout.

1. 1. Get into an all-fours position with your knees and toes flexed and in contact with the floor. Your hips should be over your knees.
2. 2. Grip the ground with your hands. Your hands should be shoulder-width apart or slightly narrower.
3. 3. Straighten your legs to lift your knees off of the ground so you end up in a push-up position. Your legs should be shoulder-width apart or slightly wider. Your body should be in a straight line from your head to your heels. Push your toes into the ground.
4. 4. Pre-tension your shoulders and hips while engaging your core. Your ribs should be down and your pelvis should be slightly tucked. Squeeze your quads and glutes. Your chin should remain tucked throughout the movement, as if you were holding an egg under your chin.
5. 5. Rotate your shoulders outward to engage your lats and upper back. Place your non-pushing arm next to your side and make a fist. All repetitions should begin from this starting position.
6. 6. While maintaining full-body tension, pull your chest toward your hands by bending your elbow. Your shoulder blade should retract as you lower toward the ground.
7. 7. Lower your body until your upper arm is even with your back. Your elbow should be close to your ribcage and your wrist should be under your elbow. Pause briefly at the bottom position.
8. 8. While maintaining your alignment, initiate the upward movement by squeezing your chest, pushing your hand through the floor and straightening your elbow. Your shoulder blade should protract as you push to the top of the movement.
9. 9. Finish the movement by squeezing your chest and triceps.
10. 10. Repeat the one-arm push-up for your desired number of repetitions, then switch sides.

If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.

To see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery.

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