One-Arm Push-Up

PushBW

The pinnacle bodyweight horizontal press — pressing the entire bodyweight with a single arm while resisting rotation through the torso and hips. Requires elite pressing strength and core stability built up through the archer push-up progression.

Demo: Bodyweight training demo

Sets

3

Reps

3-6 per side

Rest

2 min

Contraindications

High skill/strength prerequisite — do not attempt without mastering weighted and archer push-ups first.

Setup

Feet set wider than shoulder-width for a stable base, one hand on the floor roughly under the sternum, the other hand behind the back or on the hip.

Execution

  1. 1Brace the core hard before lowering
  2. 2Lower the chest under control, resisting rotation
  3. 3Keep the working elbow tracking at roughly 45 degrees
  4. 4Press back up to full extension without the torso twisting

Key cues

  • Feet wide for a stable tripod base
  • Brace like you're about to be punched in the side
  • Keep the hips square, no twisting
  • Drive through the whole hand, especially the fingers

Common faults

  • Excessive torso rotation to complete the rep
  • Feet too narrow, causing instability
  • Partial range of motion
  • Flaring the working elbow too wide

Tweaks

  • Elevate the working hand slightly for an easier entry point
  • Add a slider under the resting hand for support
  • Slow the eccentric for control work

Regressions

Archer Push-Up

Muscles

Primary: Pectoralis Major, Triceps Brachii, Anterior Deltoid, Core

Secondary: Obliques, Serratus Anterior

Sources

Attribution: Calisthenics canon