How to Perform
- Start in a push-up position with feet wider than shoulder-width apart for stability
- Place one hand directly beneath the center of your chest
- Place the other arm behind your back or along your side
- Engage your core, glutes, and legs strongly to maintain a rigid body line
- Lower yourself in a slow, controlled descent by bending the working elbow
- Descend until your chest is an inch from the floor or lightly touches it
- Push forcefully through the working hand to return to the starting position
- Complete all reps on one side before switching
Form Cues
Do:
- Spread your feet wide to create a stable base
- Keep your hips and shoulders as square to the floor as possible
- Lower slowly (3-4 seconds) to build strength and control
- Engage your entire body; this is a full-body exercise, not just an arm exercise
Don't:
- Rotate your torso excessively; some rotation is natural, but minimize it
- Allow your hips to twist or sag
- Bounce at the bottom to generate momentum
- Sacrifice depth for the sake of completing reps
Progressions
The one-arm push-up is a terminal pushing progression for most athletes. To continue advancing, consider adding pauses at the bottom, elevating your feet, or increasing the range of motion by placing your hand on a raised surface (deficit one-arm push-up).
Common Mistakes
- Excessive hip rotation: Your body opens up like a side plank instead of staying square; widen your feet and engage your core harder
- Insufficient range of motion: Half reps don't count; if you can't go deep, return to archer push-ups
- Working hand too far from center: Your hand should be roughly beneath the centerline of your chest for proper mechanics
- Neglecting the negative: If the full push back up is too hard, practice slow negatives (lowering only) to build the necessary strength