Push · Calisthenics
One Arm Push-Up - The complete guide
The one arm push-up demands extreme pressing strength and core stability - the body must stay stable without rotating while a single arm carries and moves the entire load.
How to perform it
- 1Start in a push-up position with your feet spread wide for extra stability
- 2Place the working hand centrally under your chest, not out to the side
- 3Keep the other hand behind your back or lightly on your hip
- 4Lower yourself under control toward the floor without your torso rotating
- 5Press back up while actively resisting rotation throughout the movement
Common mistakes
⚠️ The torso rotates heavily to compensate for lacking strength
⚠️ Too narrow a foot stance, making stability impossible to control
⚠️ Attempting it without a solid foundation in archer push-ups and assisted one-arm work
Progression - the path to mastering it
1. 15+ strict push-ups
2. Archer push-up with a nearly straight passive arm
3. Assisted one arm push-up (foot against wall or band)
4. One arm negative (5+ seconds down)
5. Full one arm push-up
FAQ
How wide should my feet be?
Wider than shoulder width - the wider your foot stance, the more stable a base you have to resist the rotation from the single arm.
How do I avoid rotating?
Actively engage your core and obliques throughout the movement, and keep the free hand close to the body rather than extending it, which increases the turning moment.
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