How to Do a One-Arm Push-Up | Step-by-Step Guide for Strength Training

Benefits of Learning the One-Arm Push-Up

Strength and Muscle Development

You put your full body weight on one arm. This leads to significant strength development in the chest, triceps, deltoids, and core.

Core Stability and Balance

You must resist rotation. This enhances core engagement and oblique strength.

Functional Fitness

This movement builds real-world strength and improves athletic performance because the body learns to stabilize and push under uneven force.

Minimal Equipment

You can train this movement anywhere. No equipment is required.

Requirements Before Attempting a One-Arm Push-Up

Before you try the full movement, you should comfortably achieve:

• 25 perfect standard push-ups
• 10 perfect decline push-ups
• 10 controlled archer push-ups on each side

If you can do these with clean form, you have the strength to start one-arm push-up progressions.

Step by Step Progressions: How to Do a One-Arm Push-Up

The Best Way to Learn How to Do a One-Arm Push-Up

Learning a one-arm push-up requires progressions. Never skip steps or rush the movement.

Step 1: One Arm Wall Push Ups

Stand facing a wall. Place one hand on the wall at chest height. Keep your feet shoulder-width apart. Lean slightly forward and press into the wall. Perform 3 sets of 10 to 15.

Focus cue: Keep hips square. Do not twist.

This helps build stability.

Step 2: Elevated One Arm Push Ups

Place your hand on a bench or table. Lower your chest toward your hand and press back up. The goal is to feel the single arm doing the work.

Perform 3 sets of 8 to 12 for each arm.

Step 3: Archer Push Ups

This variation builds unilateral pressing strength. Position your hands wider than usual. Bend one arm while keeping the other arm straight. Push up through the bending arm.

Perform 3 sets of 6 to 8 on each side.

Step 4: Assisted One Arm Push Ups

Place your supporting hand on a wall, water bottle, box, or thigh. Your main arm does the pressing while your other hand lightly helps.

Perform 3 sets of 6 to 8 for each arm.

Step 5: Full One Arm Push Up

Hand position should be just outside your chest. Lower yourself slowly, keeping your hips square. Push up by driving the palm into the floor and squeezing your core and glutes.

Perform 3 to 5 reps each arm with perfect form.

Technique Checklist

Perfect Form for the Best Results

• Feet wide for stability
• Core tight and engaged
• Shoulders square to the ground
• The elbow should point at about a 45-degree angle
• Move slowly and controlled

Training the one-arm push-up is about tension, not speed.

Common Mistakes That Prevent Progress

• Dropping the hip or twisting excessively
• Rushing through progressions
• Training with incorrect hand placement

Slow progress with clean form will build more strength than fast progress with sloppy form.

How Many Times Per Week Should You Train?

Train the progressions 2 to 3 times per week. Allow rest days in between for recovery.

Example weekly routine:

• Day 1: Strength progressions
• Day 3: Archer push-ups and assistance work
• Day 5: One-arm push-ups or elevated progression

How MyFitnessCoach Helps You Train and Progress

Most people struggle not because the exercise is difficult, but because they do not track their progress. They repeat workouts without knowing how much they have improved.

MyFitnessCoach solves this problem through its workout logging system. You can:

• Log push-up sets and reps
• Track strength progress weekly
• Build your own calisthenics training plan
• View a full history of your progression

The app also includes guided programs like strength training, Pilates, mobility routines, yoga, and personalized workout plans.

A workout tracker keeps you consistent. Consistency builds results.

Recovery and Mobility Work for Better Results

Your shoulders, wrists, and elbows take a lot of pressure during push-up training. MyFitnessCoach includes mobility workouts that help you maintain joint health and recover faster.

Recovery matters. Progress depends on rest and adaptation.

Final Thoughts

Learning how to do a one-arm push-up is a journey. It requires patience, progressive training, and consistent tracking. Follow the steps, track your improvements, and stay consistent. Mastering this movement will increase your strength, balance, confidence, and physique.

If you want a structured plan to follow, along with workout tracking and progress analytics:

Download MyFitnessCoach and start your calisthenics transformation today.