Push-Up with Single Arm Raise
- Primary musclePectorals
- EquipmentBodyweight
- DifficultyAdvanced
- TypeCompound · Push
Hovering one arm off the floor, parallel to the ground, turns each rep into a three-point press; unlike the archer push-up, where the wide hand still shares the load, here it contributes nothing. Alternate arms between reps or sets and expect the supporting shoulder to work overtime.
How to do the Push-Up with Single Arm Raise
- Start in a push-up position with your hands slightly wider than shoulder-width apart and your feet together.
- Extend one arm straight out to the side, parallel to the ground.
- Lower your body towards the ground by bending your elbows, keeping your back straight and core engaged.
- Push back up to the starting position, using your chest muscles to lift your body.
- Repeat with the other arm extended.
Tip: Screw your hands into the floor as if turning the fingers outward to set the shoulders before each set.
Muscles worked
Primary
Pectorals · Chest
The chest drives the arms together as you push, and it is loaded most in the bottom half of the rep when the elbows are bent.
Secondary
- Triceps — The triceps finish the rep by locking the elbows, and they do more work the narrower your hands are.
- Delts — The front delts assist the chest, especially on decline variations where the feet are elevated.
- Abs — The abs hold the body rigid so the hips do not sag, which is why a push-up is also a moving plank.
Common mistakes
- Hips sagging or piked — the body should stay a straight line from head to heels; squeeze the glutes and brace the abs before each rep.
- Elbows flared to 90 degrees — flaring the arms out wide loads the shoulder joint; keep the elbows tucked to about 45 degrees from the torso.
- Cutting the bottom short — chest should come to within a fist of the floor; if that means fewer reps, do fewer reps.
- Head dropping first — the chin reaching for the floor makes it look like a rep when it is not; keep the head neutral and lead with the chest.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Strength | 4–5 × 3–6 per side | 2–3 min |
| Muscle growth | 3–4 × 6–12 per side | 90–120 s |
| Endurance | 2–3 × 12–20 per side | 60 s |
Push-ups work as a warm-up before bench press, as a finisher after chest work or as the main push exercise when training with no equipment. Superset them with inverted rows or a band pull-apart for balance.
Variations and alternatives
Similar exercises
Without bodyweight
Frequently asked questions
What muscles does the Push-Up with Single Arm Raise work?
The Push-Up with Single Arm Raise primarily works the pectorals. It also involves the triceps, delts and abs, which assist the movement and stabilise the joints.
Is the Push-Up with Single Arm Raise good for beginners?
Not as a starting point. The Push-Up with Single Arm Raise is rated advanced because it demands strength, mobility or coordination that takes time to build. Beginners should work up to it through the easier variations listed on this page.
What can I do instead of the Push-Up with Single Arm Raise?
If you cannot do the Push-Up with Single Arm Raise, try the Single Arm Elevated Medicine Ball Push-Up, the Hands on Ball Stability Ball Push-Up or the Feet on Ball Stability Ball Push-Up. Each of them trains the pectorals through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Push-Up with Single Arm Raise, a sensible starting point is strength: 4–5 × 3–6 per side with 2–3 min rest; muscle growth: 3–4 × 6–12 per side with 90–120 s rest; endurance: 2–3 × 12–20 per side with 60 s rest. Put it early in the session while you are fresh, before isolation work for the same muscles.
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