One Arm Push Up
Trains the full body. No equipment needed. None of our programs use it yet, but you can add it to any session you build.
Free to use. The app works out every weight and times your rest.
In the programs
None of our programs use the One Arm Push Up
It is in the app, so you can add it to any session and log it like anything else. It is just not written into one of our 50 free programs. If you want a full body exercise that is, there are 12 on the Full Body page.
Technique
How to do the One Arm Push Up
- Begin in a push-up position with your feet spread wider than shoulder-width for balance. Place your right hand on the floor under your chest and your left hand behind your back or on your hip.
- Brace your entire body and lower your chest toward the floor by bending your right elbow, keeping it close to your torso.
- Pause briefly just above the floor.
- Push through your right palm to return to the starting position. Repeat for the desired number of repetitions, then switch sides.
Form cues
Getting it right
- Spread your feet wide to create a stable base and reduce twisting.
- Brace your core and glutes hard to keep your hips square to the floor and prevent rotation.
- Build up with archer push-ups or elevated one-arm push-ups before attempting the full movement on the floor.
- Keep the working elbow close to your body rather than flaring it out.
Substitutes
Swap One Arm Push Up for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the One Arm Push Up for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.