Single Arm Push-up
Learn how to do the Single Arm Push-up with proper form and technique. This body weight exercise primarily targets your Pectorals, with secondary emphasis on Triceps, Shoulders, Core.
How to Do the Single Arm Push-up
Follow these steps to perform the Single Arm Push-up with correct form:
- 1Start in a push-up position with your hands shoulder-width apart and one hand placed slightly wider than the other.
- 2Engage your core and lower your body towards the ground by bending your elbows, keeping your back straight.
- 3As you lower yourself, shift your weight to one side and lift the opposite arm off the ground, extending it straight out to the side.
- 4Push through your chest and triceps to raise your body back up to the starting position, while simultaneously lowering your extended arm back to the ground.
- 5Repeat the movement, alternating the arm you extend with each repetition.
Single Arm Push-up Muscles Worked
Primary
Secondary
Exercise Details
- Equipment
- body weight
- Body Part
- chest
- Category
- Extended
Recovery & Training Frequency
- Recommended Recovery Time
- 2–3 days
- Weekly Frequency
- 2–3 sessions per week
- Why
- Isolation work on large muscles produces targeted damage but lower systemic fatigue than compound variants. 48–72 h between sessions is generally adequate for intermediate trainees.
Sets & Reps by Goal
Strength
- Sets
- 3–4
- Reps
- 5–8
- Rest
- 90–120 s
Isolation movements can be trained with moderate loads for strength, though peak strength expression is secondary to compound lifts.
Hypertrophy
- Sets
- 3–5
- Reps
- 10–20
- Rest
- 45–90 s
Isolation exercises shine in the 10–20 rep range with a 2-second eccentric. Taking the final set close to failure drives maximum hypertrophic stimulus.
Endurance
- Sets
- 2–4
- Reps
- 20–30
- Rest
- 20–45 s
Light-load, high-rep isolation work is useful for rehab, joint health, and pump-focused training.
Which Workout Splits Include Single Arm Push-up?
Based on the muscles this exercise targets, it fits naturally into these training splits and day types:
Push / Pull / Legs
Push Day
Upper / Lower
Upper Day
Full Body
Any session
Bro Split
Chest Day
Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.
Related Exercises
Frequently Asked Questions
What muscles does the Single Arm Push-up work?
The Single Arm Push-up primarily targets your Pectorals. Secondary muscles worked include Triceps, Shoulders, Core. This makes it an effective exercise for developing your chest.
Do I need equipment for the Single Arm Push-up?
No. The Single Arm Push-up is a bodyweight exercise that requires no equipment. You can perform it anywhere with enough space.
How do I perform the Single Arm Push-up with proper form?
Start by Start in a push-up position with your hands shoulder-width apart and one hand placed slightly wider than the other. Engage your core and lower your body towards the ground by bending your elbows, keeping your back straight. As you lower yourself, shift your weight to one side and lift the opposite arm off the ground, extending it straight out to the side. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.
How often should I do the Single Arm Push-up?
For most people, allow 2–3 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Isolation work on large muscles produces targeted damage but lower systemic fatigue than compound variants. 48–72 h between sessions is generally adequate for intermediate trainees.
What are the best sets and reps for the Single Arm Push-up?
It depends on your goal. For strength: 3–4 sets of 5–8 with 90–120 s rest. For hypertrophy (muscle growth): 3–5 sets of 10–20 with 45–90 s rest. For endurance: 2–4 sets of 20–30 with 20–45 s rest.
Which workout splits is the Single Arm Push-up best for?
The Single Arm Push-up fits well into the following training splits: Push / Pull / Legs (Push Day), Upper / Lower (Upper Day), Full Body (Any session), Bro Split (Chest Day). It is classified as a push, upper movement.
Track Single Arm Push-up in Cora
Cora creates AI-powered workout plans that adapt to your recovery. Log exercises, track progress, and get personalized coaching.
Download Cora for iOS