Skip to main content
One-Arm Push-Up
Advanced

One-Arm Push-Up

Master the ultimate unilateral pushing exercise. This advanced skill demonstrates exceptional strength and stability.

6-12 months

Focus Areas

Strength Calisthenics Chest Arms Core

Prerequisites

40+ perfect push-ups
Strong archer push-ups
Exceptional core stability
Understanding of anti-rotation

The one-arm push-up represents the pinnacle of horizontal pushing strength, requiring the ability to press your entire bodyweight with a single arm while maintaining anti-rotation stability. This advanced skill demands not only exceptional pushing power but also core strength to resist the rotational forces created by the asymmetrical position. Achievement of a true one-arm push-up places practitioners among an elite group of strength athletes.

Beyond Movement approaches one-arm push-up training through systematic progressions that build both the pushing strength and stability required. The journey typically progresses through incline variations, lever push-ups, and assisted one-arm work before achieving the full movement. We emphasize perfect form over rushed achievement, as the skill demands respect for joint health and proper mechanics.

The unilateral strength developed through one-arm push-up training creates remarkable functional capacity. The anti-rotation core strength transfers to all athletic activities, while the pushing power enhances performance in sports requiring single-arm strength. Perhaps most importantly, the skill addresses and prevents strength imbalances between sides, creating more resilient and capable bodies.

Prerequisites

Master these skills first:

  • 40+ perfect push-ups
  • Strong archer push-ups
  • Exceptional core stability
  • Understanding of anti-rotation
  • No shoulder or wrist issues

Common Mistakes

Avoid these errors:

  • Excessive body rotation

    Instead: Maintain square position throughout

  • Wide leg stance compensating

    Instead: Progress to narrow stance gradually

  • Partial range of motion

    Instead: Touch chest to ground on each rep

  • Rushed progression

    Instead: Build strength systematically

  • Neglecting weak side

    Instead: Train both sides equally

Related Skills

Foundation

anti-rotation

Core strength to resist twisting forces

Coming Soon

Progression

one-arm-one-leg-push-up

Advanced stability challenge

Coming Soon

Progression

explosive-one-arm-push-ups

Power development variation

Coming Soon

Progression

one-arm-variations

Different hand positions and angles

Coming Soon

Ready to Master One-Arm Push-Up?

Start your journey with a professional assessment and personalized training plan.

Book Your Assessment