Single-Arm Push-Up
An intermediate compound strength exercise that works the chest, needing no equipment.
Starting position
End position
How to Do Single-Arm Push-Up
- Begin laying prone on the ground. Move yourself into a position supporting your weight on your toes and one arm. Your working arm should be placed directly under the shoulder, fully extended. Your legs should be extended, and for this movement you may need a wider base, placing your feet further apart than in a normal push-up.
- Maintain good posture, and place your free hand behind your back. This will be your starting position.
- Lower yourself by allowing the elbow to flex until you touch the ground.
- Descend slowly, and reverse direction be extending the arm to return to the starting position.
Muscles Worked
Alternatives to Single-Arm Push-Up
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Bent-Arm Dumbbell Pullover
An intermediate compound strength exercise that works the chest, using dumbbells.
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2
Push-Ups With Feet On An Exercise Ball
An intermediate compound strength exercise that works the chest, using an exercise ball.
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3
Straight-Arm Dumbbell Pullover
An intermediate compound strength exercise that works the chest, using dumbbells.
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4
One-Arm Kettlebell Floor Press
An intermediate compound strength exercise that works the chest, using a kettlebell.
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5
Clock Push-Up
An intermediate compound strength exercise that works the chest, needing no equipment.
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6
Decline Push-Up
A beginner compound strength exercise that works the chest.
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7
Extended Range One-Arm Kettlebell Floor Press
A beginner compound strength exercise that works the chest, using a kettlebell.
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8
One Arm Dumbbell Bench Press
A beginner compound strength exercise that works the chest, using dumbbells.
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9
Push-Ups
The push-up is a fundamental bodyweight exercise that targets the chest, triceps, and shoulders while engaging the core. It's one of the most effective exercises for building upper body strength without equipment.
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10
Suspended Push-Up
A beginner compound strength exercise that works the chest.
Frequently Asked Questions
What muscles do single-arm push-up work?
Single-Arm Push-Up primarily works the chest. The shoulders and triceps assist as secondary muscles.
What equipment do I need for single-arm push-up?
None. Single-Arm Push-Up is a bodyweight movement you can do anywhere you have floor space.
Single-Arm Push-Up: is it suitable for beginners?
Single-Arm Push-Up is rated intermediate. Movements that assume you already own the basic pattern and are ready to load it.
What can I do instead of single-arm push-up?
Bent-Arm Dumbbell Pullover, Push-Ups With Feet On An Exercise Ball, Straight-Arm Dumbbell Pullover train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my single-arm push-up reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; single-arm push-up can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Single-Arm Push-Up with AI
Fitnit automatically tracks push-ups, crunches, squats, pull-ups, and curls with advanced body tracking technology — and you can manually input any other workout too. Start free — Pro is $8.99/month.