Single arm push up

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 plank with feet set wider for stability. Place one hand under your shoulder and keep the other off the ground. Maintain a straight body line and engage your core. Lower yourself with control until your chest is near the floor. Push back up and repeat, then switch sides.

Muscles Worked

TricepsFront deltPectoralis majorSerratus anterior
Secondary: Rectus Abdominis

Tips

Keep your core tight to prevent hip movement and maintain stability. Keep the working elbow close to your body for better control. Use easier progressions (knees or elevated surface) if needed. Perform slow, controlled reps instead of using momentum. Maintain steady breathing throughout the movement.

Similar exercises

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