One-arm push-up
Full push-up with a single hand — the king of bodyweight pressing.
Execution
- Feet noticeably wider than hip-width for maximum stability (very wide at the start).
- One hand under the centre of the chest; the other on the lower back or hip.
- Hold the body intentionally as a plank — hips and shoulders must not rotate.
- Lower the chest to the hand under control, then press straight up.
- As strength grows, narrow the foot stance step by step.
Tips
- Reps are counted per side — start with the dominant side and match it on the weaker side.
What the exercise really demands
The one-arm push-up is considered the king of bodyweight pressing, and the reputation is deserved — but not for the reason most people assume. In a two-arm push-up, 65-75 percent of body weight rests on two hands. One-armed, that same load rests on one. That alone would already be demanding, but it's only half the task.
The other half is rotational stability. As soon as only one hand is supporting, a torque develops around the body's long axis. The obliques, glutes, and the entire lateral core chain have to work against it. Most people don't fail because of their chest — they fail because the upper body rotates open.
Execution
Feet noticeably wider than shoulder-width — in this variation that's the norm, not an easier option to drop later. The supporting hand sits under the shoulder or slightly toward the midline. The free arm rests behind the back. Lower under control until the chest comes close to the floor, then press. The shoulders and hips stay parallel to the floor throughout the movement.
Common mistakes
- The upper body rotates open. The core problem of the exercise. If the free shoulder tips backward, the load is still too high.
- Hips sag sideways. An avoidance move that loads the spine laterally.
- Attempted too early. Skipping the earlier steps just builds poor movement patterns and risks the shoulder.
The path there
The progression runs through five stages: wall one-arm push-ups, one-arm push-ups on an elevation, negatives, partial reps, and archer push-ups. Anyone who reaches three sets of five to ten clean reps per side at each stage before moving on gets there reliably — almost nobody does skipping steps or shortcuts. Count in months, not weeks.