One-Arm Push-Up
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A push-up performed on a single arm — the top of the horizontal-press progression — demanding maximal unilateral chest/triceps strength plus intense anti-rotation core control.
Detail
With the feet set wide for stability and one arm behind the back, lower and press the body on a single arm. Beyond the raw pressing strength (roughly all of the supported bodyweight on one arm), the dominant challenge is anti-rotation: the transverse-abdominis, obliques, and glutes must resist the torso twisting toward the free side. A wider foot stance and keeping the hips as square as possible reduce the difficulty.
Reached from the archer-push-up by progressively removing the assisting arm. Common intermediate steps include one-arm incline push-ups (hands elevated) lowered over time, and partial-ROM one-arm reps. Significant shoulder and lower-back demand — keep the spine neutral and avoid excessive twisting.
Key facts
- Single-arm horizontal press; top of the push-up progression.
- Dominant challenge is anti-rotation core control, not just pressing strength.
- Wider feet and squared hips reduce difficulty; elevating the hand regresses it.
- Reached via the archer push-up by removing the assisting arm.
Connections
- push-up-progression — step 8 (top).
- archer-push-up — the lead-in.
- transverse-abdominis — anti-rotation bracing.
Educational content only — not medical advice. Always consult a qualified professional for individualized guidance, especially around injury, pregnancy, or medical conditions.