Single-Arm Push-Up

Chest · Bodyweight

How to do it

Lie face down and push up onto your toes and **one** hand, with that hand right under the shoulder and the other behind your back. Spread your feet wide: that base is what makes the movement possible at all. Lower slowly keeping shoulders and hips square to the floor, and press. You feel the chest and triceps on that side and the whole flank working so you do not roll. The classic mistake is twisting until you are almost on your side: at that point you are not pressing with the chest, you are levering yourself up.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

Also works: Shoulders, Triceps

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