How To Do One Arm Pushup

One Arm Pushup is a progressive exercise which allows you to focus directly on one side of your body while targeting the chest, frontal head of the shoulders and the triceps.

The need to stabilise the body will recruit fibres and activate neural pathways not commonly utilised for conventional pushups and free weight movements.

Thus, the One Arm Pushup will help build good overall strength and shape to your upper body.

One Arm Pushup How To

  • Assume the position of the conventional pushup.
  • Foot position is crucial for the One Arm Pushup. Start out with your feet at shoulder- width position.
  • Your hands must also be in shoulder- width position. Your hands, wrist and elbows must be in line with your shoulders.
  • Place one hand behind your lower back and tense your upper body. Push your feet against the floor for greater stability.
  • In a controlled fashion, inhale then slowly lower your upper body until your chest almost touches the floor. Then exhale and push off until your arm is in the extended position or the start position. That is one rep.
  • Repeat until you complete the target number of reps.
  • Switch sides and repeat the movement targeting the same number of reps as the previous side.

Form and Technique

Generally the wider the foot position, the easier the One Arm Pushup.

If you are learning how to do the One Arm Pushup, start with a foot position that is wider than shoulder width. As you progress, you can move your feet closer.

It is also important to brace your upper body. You can place your free arm behind your lower back or use it to hook the back of your leg. Keep your elbow tucked in close to the lats to prevent it from flaring out.

Variations: Staggered Push Up

Routine for Strength: 5 sets x AMRAP (30 secs rest between sets)

Routine for Muscle Gains: 5 sets x AMRAP (45-60 secs rest between sets)

One Arm Pushup