Single Arm Push-Up

Setup

1. 01Place the working hand under the chest, slightly inside the shoulder line.
2. 02Spread the feet well wider than shoulder width for a stable tripod.
3. 03Tuck the free hand behind the back or along the thigh.
4. 04Brace the whole body as one rigid unit before descending.

Execution

1. 01Bend the working elbow and lower the chest toward the floor.
2. 02Keep the elbow tracking back along the ribs, not flared out.
3. 03Touch the chest lightly near the floor without twisting open.
4. 04Drive through the palm and press back to full lockout.

Checkpoints

• -Shoulders and hips stay as square to the floor as possible.
• -The elbow stays close to the torso through the press.
• -The trunk resists rotating toward the free-arm side.
• -Depth is consistent rep to rep.

Common mistakes

• -Twisting the torso open to shorten the lever.
• -Bouncing out of the bottom with a hip kick.
• -Placing the hand too far from the body's midline.
• -Attempting it before archer push-ups are strong and clean.