July 3, 2025, 5:18 pm | Read time: 5 minutes
One-arm push-ups are considered one of the most challenging exercises in strength training, requiring strength, stability, and coordination. Want to take on the challenge and master this push-up variation? Trainer and FITBOOK expert Alina Bock has a step-by-step guide.
A trained chest muscle alone is not enough to learn one-arm push-ups. Instead, a well-developed deep muscle structure and training various muscles and their coordination, balance, and stability are important. Learn here how to train these components and work your way up to one-arm push-ups.
Overview
Why One-Arm Push-Ups Are Particularly Effective
One-arm push-ups are probably the most challenging type of push-up—and therefore one of the most effective. Those who master one-arm push-ups have a well-developed deep muscle structure that stabilizes and provides balance during the exercise, as well as a strong chest muscle that dominates the movement.
Which Muscle Groups One-Arm Push-Ups Train
One-arm push-ups train the chest, shoulder, and triceps muscles on the active side. Additionally, the deep core muscles, which act as stabilizers during the exercise, are engaged. These include the abdominal muscles, back extensors, muscles around the spine, diaphragm, and pelvic floor muscles. Thus, one-arm push-ups are not only effective for training the chest muscles but also for strengthening the muscles responsible for balance, stability, and coordination in the body.
Step-by-Step Guide
To learn one-arm push-ups, patience is key. However, step by step, you can approach your goal.
Step 1: Solidify the Basics
Before paving the way for successful one-arm push-ups, it’s essential to solidify the basics. The trainee should first ensure they can perform 20 to 30 conventional push-ups without difficulty. If this is not yet possible, they must first work on two-arm push-ups. Once 20 to 30 push-ups are achieved effortlessly, they can proceed to Step 2.
Step 2: Vary the Width of Push-Ups
To target as many muscle groups as possible and prepare for the upcoming challenge, push-ups should be varied in all possible forms. Suitable variations include narrow push-ups, wide push-ups, negative and positive push-ups, and Spiderman push-ups. If little to no problems arise here, you can move on to Step 3.
Step 3: Stability Through Core Training
As mentioned earlier, the core muscles play a significant role in performing one-arm push-ups. The instability caused by the weight being shifted to one side can only be balanced by these and numerous other auxiliary muscles.
Therefore, it is advisable to strengthen the deep muscles and coordination before attempting the one-sided variation.
Below are some exercises that strengthen the core muscles. Before performing each exercise, it’s important to engage the abdominal muscles—pull the navel inward and tilt the pelvis forward (downward in a prone position). The abdominal tension should now be clearly noticeable.
- Plank
- Plank on an unstable surface (such as a Bosu ball)
- Side plank
- Knee lift (with Pilates ball)
- Diagonal in quadruped position
A helpful tool for effectively engaging the deep muscles is the Pilates ball. Exercises and their execution are explained in this FITBOOK article.
Step 4: Strengthen Triceps and Shoulders
Not only the abdominal muscles play an important role—the triceps and shoulder muscles also support the chest muscles in the demanding one-arm push-up variation. Therefore, it is advisable to target these muscles in isolation. The following exercises are particularly suitable:
- Shoulder press with dumbbells
- Lateral raises
- Front rows
- Front raises with dumbbells
- Triceps press (on cable or with EZ bar)
- Triceps kickbacks
To prepare for the one-arm push-up and the unilateral load, these exercises, especially the shoulder press, can be performed unilaterally. Here, the body must already stabilize and activate muscles that ensure balance. Additionally, the rotator cuff, which also acts as a stabilizer and protector, should not be neglected. Exercises to train this muscle group include external and internal rotation on the cable machine.
Step 5: One-Arm Chest Exercises as Preparation
We’re getting closer to the goal—next are one-arm chest exercises. Like the unilateral shoulder press or similar exercises, these prepare for the unilateral load and balancing of body weight. If one-arm chest exercises can be performed without difficulty—that is, with stabilization of the upper body—then proceed to one-arm push-ups on the knees.
One-arm chest exercises can include:
- One-arm bench press with dumbbell
- One-arm incline bench press with dumbbell
- One-arm butterfly movement on cable or with dumbbell
Step 6: One-Arm Push-Ups on the Knees
Once preparation is complete, it’s time to perform the one-arm push-up. Start on the knees. It’s important to keep the abdominal muscles tightly engaged and clearly noticeable. The hand is positioned under the shoulder, and the fingers point slightly inward. Now the one-arm push-up can be performed. Ideally, approach it slowly to gradually accustom the muscles to the load and activate the necessary auxiliary muscles. This allows the body to adapt to the load in terms of balance and coordination.
Step 7: One-Arm Push-Up
Et voila! Have you diligently followed all the steps mentioned? Then you should now be able to perform one-arm push-ups. It is recommended to only attempt these once the one-arm push-up on the knees can be performed effortlessly for several repetitions.
Master One-Arm Push-Ups With This Step-by-Step Guide
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Conclusion
The one-arm push-up may be a distant goal for some and not so far off for others who have been training for a long time. In any case, the step-by-step guide—if executed diligently—can lead to mastering the one-arm push-up.