Incline one-arm push-up

A one-arm push-up with your hand on a box to reduce the load, training the chest, triceps and anti-rotation core on the way to the one-arm push-up.

How to do it

1. 01Place one hand on the edge of a sturdy box or bench, under your shoulder, and walk your feet back until your body is straight, feet wider than your shoulders.
2. 02Put the other hand behind your back or on your thigh, and brace your abs and glutes so your shoulders and hips stay square to the floor.
3. 03Bend your elbow close to your side and lower your chest slowly toward the edge, staying straight without twisting.
4. 04Press back up to a straight arm; do all reps on one side, then switch.

Common mistakes

• Twisting and opening the shoulders as you press — widen your stance and brace so your shoulders and hips stay square.
• Elbow flaring out — keep it close to your side, pointing back.
• A box so low you only do half reps — use a higher one for full range, then lower it over time.

In the One-arm push-up progression

1. 1Incline one-arm push-up
2. 2One-arm push-up negative
3. 3One-arm push-up

Standard to move on: 3 sets × 8, two sessions in a row.