Single Arm Push Up
The single arm push-up is an elite calisthenics exercise that builds significant unilateral upper body strength and anti-rotational core stability. By supporting your entire bodyweight on one arm, it intensely targets the chest, triceps, and shoulders.
This exercise places a massive neurological demand on your central nervous system, often higher than bilateral movements. Our AI analyzes your recovery metrics (HRV and Sleep) to determine if your body is primed for this high-intensity move or if you should regress to a standard variation. Additionally, by tracking RPE and failure points, the system learns your strength imbalances between left and right sides, adjusting volume automatically to ensure symmetrical development.
Form Cues
- Spread your feet wider than shoulder-width to create a stable tripod base
- Squeeze your glutes and braced core tight to prevent hip rotation
- Keep your working elbow tucked close to your ribcage as you descend
- Place your non-working hand behind your back or tight against your thigh
- Drive through the heel of your hand to press back up explosively
- Don't let your hips twist or open up towards the ceiling
- Don't flare your elbow out to 90 degrees
- Don't sag your lower back or hike your hips up
- Don't shorten the range of motion to make the rep easier
Common Mistakes
- Excessive torso rotation
- Flaring the elbow wide
- Feet placed too narrow
- Sagging lumbar spine
Muscles Worked
This movement primarily targets the pectoralis major and triceps, requiring them to lift significantly more load per limb than a standard push-up. The anterior deltoids assist in the press, while the obliques and deep core muscles work aggressively to prevent the torso from twisting toward the ground.
Primary
Secondary
Get Personalized Coaching for Single Arm Push Up
Don't guess your way through weights or workouts. Download Iridium for automatic, AI-powered coaching that adapts to your recovery and goals.