Single-Arm Push-Up
- Primary musclesChest
- EquipmentBody Only
- LevelIntermediate
- ForcePush
AtletIQ — a workout log: working weight, sets and reps for your goal and level.
Add it to a workout in the app-
01Starting position -
02Final position
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01Starting position -
02Final position
Track it in your workout log
Add "Single-Arm Push-Up" to a workout in the AtletIQ app: sets, reps and time are saved to your log.
- Sets, reps and time in your workout log
- Workout programs for your goal and level
- Progress for every exercise
How to do it
5 stepsGet into a push-up position with your feet set wider than usual for balance. Place one hand directly under your shoulder with that arm fully straight.
Tuck your free hand behind your back and keep your body in a straight line from head to heels.
Inhale and bend your working elbow slowly, lowering your body until your chest brushes the floor.
Exhale and press back up until the working arm is straight again.
Move at a controlled pace in both directions, then repeat for the planned reps and switch arms.
Widen your feet further to make it easier, or place your hand on a raised bench to reduce the load.
Build up with push-ups with one hand on a bench or a staggered hand position before attempting the full version.
Keep your hips level instead of letting them twist toward the free side.
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AtletIQ app
A workout log with working weight calculation: program, sets and progress on your phone.