One-arm push-up

A full push-up on one arm with a straight body, demanding serious chest and triceps strength and strong anti-rotation from the abs and obliques.

How to do it

1. 01Start in a high plank with your feet wider than your shoulders, one hand under your shoulder and slightly toward the middle of your chest, the other hand behind your back.
2. 02Squeeze your abs, glutes and legs so you form one line from head to heels, shoulders and hips square to the floor.
3. 03Bend your elbow close to your side and lower under control until your chest is about a fist above the floor.
4. 04Push the floor away to a straight arm without twisting; do all reps on one side, then switch.

Common mistakes

• Twisting and hiking one hip — brace your core, widen your feet and keep your shoulders and hips square.
• Piking your hips to make it easier — keep them in line with your shoulders and heels.
• Cutting the range short — lower until your chest is near the floor, or go back to negatives.

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 × 5, two sessions in a row.