One-Arm Push-ups

Introduction

The one-arm push-up is the pinnacle of push-up progression in calisthenics. This advanced exercise demands considerable strength from the chest, triceps and core, along with remarkable proprioceptive control. Mastering this exercise demonstrates exceptional functional bodyweight strength.

Anatomy and Muscles Worked

Primary muscles: pectorals (complete unilateral), triceps, anterior deltoids
Secondary muscles: serratus anterior, obliques
Stabilizers: full core (intense anti-rotation), glutes, quadriceps

Step-by-Step Instructions

Place feet wider than shoulder width to increase the support base and stability.
Position one hand on the floor under the chest, the other hand behind the back or along the body.
Powerfully engage the core to prevent any torso rotation.
Lower slowly and in a controlled manner while keeping hips as level as possible.
Push up while exhaling to return to the top position, maintaining alignment.

Recommended Sets and Reps

Prerequisites: 30+ classic push-ups, mastery of archer push-ups
Advanced: 3 sets of 3 to 5 reps per side
Expert: 3 sets of 6 to 8 reps per side

Common Mistakes

Excessive hip rotation: hips should stay as parallel to the floor as possible.
Feet too close together: widen the base for more stability.
Lowering too fast: each rep must be perfectly controlled.
Free arm shoulder dropping: keep both shoulders at the same level.

Safety

This exercise places considerable stress on the wrist, shoulder and elbow. Only attempt this exercise if you have sufficient strength prerequisites. Progress through archer push-ups and assisted one-arm push-ups (with the other hand on a ball or support).

Variations

Incline one-arm push-ups (hands on a bench)
Assisted one-arm push-ups (other hand on a ball)
One-arm push-ups with rotation (finish in T position)

Target Audience

Reserved for advanced and expert calisthenics practitioners who have completed the intermediate progression steps. It is an ultimate goal for many bodyweight practitioners.