Raise Single Arm Push-Up

Setup

1. 01Set hands slightly wider than shoulder width on the floor.
2. 02Take a wider foot stance than a normal push-up for balance.
3. 03Stack shoulders over wrists in a rigid plank.
4. 04Brace the trunk hard before the first rep.

Execution

1. 01Lower the chest to just above the floor under control.
2. 02Press back up to full lockout.
3. 03At the top, shift weight subtly and raise one arm straight forward.
4. 04Return the hand to the floor and alternate sides each rep.

Checkpoints

• -Hips stay square to the floor while the arm lifts.
• -The raised arm reaches roughly in line with the ear.
• -The supporting shoulder stays packed, not collapsed.
• -The plank line holds from head to heels throughout.

Common mistakes

• -Rotating the hips open as the arm lifts.
• -Rushing the arm raise instead of pausing in control.
• -Letting the supporting elbow hyperextend and hang on the joint.
• -Narrowing the feet so every raise turns into a wobble.