One-arm push-up negative

Lower slowly on one arm and come back up on two, building the chest, triceps and anti-rotation strength for the one-arm push-up.

How to do it

1. 01Start in a high plank with your feet wider than your shoulders, then shift your weight onto one hand placed under your shoulder, slightly toward the middle of your chest.
2. 02Move the other hand behind your back and brace your abs and glutes so your shoulders and hips stay square.
3. 03Bend your elbow close to your side and lower very slowly over 3–5 seconds until your chest is near the floor.
4. 04Put the other hand down and push up with both arms (or drop to your knees), then do the next rep; finish one side, then switch.

Common mistakes

• Dropping fast in the bottom half — keep the speed slow and even, or go back to the incline version.
• Rotating toward the working arm — widen your feet and brace so your shoulders and hips stay square.
• Grinding up on one arm before you are ready — return on two arms; the way up is not the goal here.

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.