Single arm assisted push up

Log this exercise and your records — free account
Muscles worked: Upper arms, Chest, Shoulders, Back
Upper armsChestShouldersBack
🔧 no equipment ↕ Push 🔁 reps Difficulty: ● ● ● ● ● ● ● ● ● ●

Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.

How to perform

Start in a push-up position with your feet wider than your shoulders. Put your weight on the working arm, with that hand under your shoulder, and place the other hand out to the side with only the fingertips on the floor. Lower yourself by bending the working arm until your chest is near the floor, keeping your body in one line. Press back up, using the fingertips only as much as you need, and repeat, then do the same with the other arm.

Push Up · Step 10 of 11

Easier: Pseudo planche push up

Harder: Single arm push up

Muscles Worked

TricepsFront deltPectoralis majorSerratus anterior
Secondary: Rectus Abdominis

Tips

Press mainly with the working arm; the other hand only keeps you steady and helps where you get stuck. Use fewer fingers or move the helping hand further out as you get stronger. Keep your hips level: don't let them twist toward the working arm. If you lose your balance, set your feet wider.

Similar exercises

Single arm push up Upper arms, Chest, Shoulders, Back · 🔧 no equipment 7/10 Cross arms push up Upper arms · 🔧 no equipment 4/10 Hand release push up Shoulders, Upper arms, Abs · 🔧 no equipment 3/10 Kettlebell single arm push press Quads, Glutes, Upper arms · 🔧 Kettlebell 4/10 Cable machine single arm pushdown Upper arms · 🔧 cable machine 1/10 Lateral push up Chest, Shoulders, Upper arms · 🔧 no equipment 4/10 Push up Chest, Upper arms · 🔧 no equipment 3/10 Wide hand push up Chest · 🔧 no equipment 3/10
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