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All chest exercisesChest · Calisthenic

One-Arm Push-Up

The apex bodyweight press. Requires enormous rotational core control.

AdvancedBodyweight5 × 3–5/side
One-Arm Push-Up demonstration thumbnail — How to One Arm Push Up
ChestBodyweight

One-Arm Push-Up

Demo · THENX

Verified One-Arm Push-Up demonstration by THENX. Click to play.

How to do the One-Arm Push-Up

  1. 1Wider foot stance to start
  2. 2Grip the floor
  3. 3No hip rotation

Benefits of the One-Arm Push-Up

  • Builds strength and size in the chest through a full, controlled range of motion
  • Also trains triceps, obliques as supporting movers
  • Needs no equipment — trainable at home, outdoors or while traveling
  • A high-skill progression that pays off once the easier variations feel controlled

Sources

Exercise information is provided for general educational purposes. Choose movements appropriate for your ability level and stop if you experience pain, dizziness, unusual shortness of breath or other concerning symptoms. Seek appropriate medical or fitness guidance when needed.

  1. 1Behm et al. (2016) — Acute effects of stretching on range of motion and performanceApplied Physiology, Nutrition, and Metabolism
  2. 2Schoenfeld, Ogborn & Krieger (2017) — Dose-response of resistance training volume on hypertrophyJournal of Sports Sciences
  3. 3ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
  4. 4McGill (2010) — Core training: evidence translating to better performance and injury preventionStrength and Conditioning Journal
  5. 5Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services