TrainFury
Start free
Chest · Bodyweight

Single-Arm Push-Up

A compound movement that trains your chest, done using just your bodyweight. Your shoulders and triceps help out.

Single-Arm Push-Up, starting positionSingle-Arm Push-Up, end position
EquipmentBodyweight
TypeCompound
Push or pullPush
LevelIntermediate

Muscles you'll work

Single-Arm Push-Up muscles worked, front viewSingle-Arm Push-Up muscles worked, back view
ChestPrimaryShoulders · TricepsSecondary

How to do it

  1. 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.
  2. Maintain good posture, and place your free hand behind your back. This will be your starting position.
  3. Lower yourself by allowing the elbow to flex until you touch the ground.
  4. Descend slowly, and reverse direction be extending the arm to return to the starting position.

More chest exercises

Clap Push UpsDecline Push-UpIncline Push-UpKneeling Push Up
Free · No card required

Log Single-Arm Push-Up and watch it climb

Every set you finish decides the next one — heavier, more reps, or hold. You get the number and the reason before you lift it.

  • Free AI plans, no card
  • Every weight has a reason
  • Miss a day, the week re-fits
Log my first setGet it on Google Play

The AI writes the plan. The engine keeps coaching every session after that — free.