ex_25JFL6

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Chest · Body Weight

One Arm Push Up

advancedstrengthOne side at a timeMale & female model

One Arm Push Up is an advanced compound strength exercise that works the pectorals (chest), with the shoulders, core and obliques assisting. It needs no equipment beyond your own body weight. A typical prescription is 4-5 sets of 4-8 reps per side, and it burns about 7.3 calories per minute.

Target: Pectorals
Body part: Chest
Equipment: Body Weight
Category: Strength
Mechanic: Compound
Force: Push
Sets × reps: 4-5 × 4-8
Calories / min: ≈ 7.3 kcal

Primary muscles

Chest
Triceps

Secondary muscles

Shoulders
Core
Obliques

How to do One Arm Push Up

Start in a push-up position with your feet wide and one hand under your chest.
Place your other hand behind your back.
Lower your chest toward the floor, keeping your body straight.
Press back up and repeat, then switch arms.

Form tips

Widen your feet for balance.
Start with your hand on a raised surface.

One Arm Push Up alternatives

Band Push-Up

Pectorals · beginner

Assisted Weighted Push Up

Pectorals · beginner

Resistance Band Assisted Push-Up

Pectorals · beginner

Suspension Trainer With Grips Reverse Push-Up

Pectorals · intermediate

More pectorals exercises

Elevated Push Up

Pectorals · intermediate

Push Up and Rotation

Pectorals · intermediate

Archer Push Up

Pectorals · advanced

Kneeling Push-Up

Pectorals · beginner

Normal Push-Up

Pectorals · intermediate

Decline Push Up

Pectorals · intermediate

Side Push Up

Pectorals · intermediate

Deep Push-Up

Pectorals · intermediate

One Arm Push Up FAQ

What muscles does One Arm Push Up work?

One Arm Push Up mainly works the pectorals in the chest. The shoulders, core and obliques work as secondary muscles.

What equipment do you need for One Arm Push Up?

None. One Arm Push Up is a body weight exercise, so you can do it at home or anywhere with enough space.

How many sets and reps of One Arm Push Up should I do?

Start with 4-5 sets of 4-8 reps per side. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is One Arm Push Up good for beginners?

It's rated advanced, so it's best left until you have a solid base of strength and technique.

How many calories does One Arm Push Up burn?

About 7.3 calories per minute for a person of around 70 kg, based on a MET value of 6. Ten minutes of work is roughly 73 calories; heavier people burn more.

What is a good alternative to One Arm Push Up?

Other exercises for the pectorals include Band Push-Up, Assisted Weighted Push Up, Resistance Band Assisted Push-Up and Suspension Trainer With Grips Reverse Push-Up.

For developers

Use One Arm Push Up in your app

Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.

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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_25JFL6" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_25JFL6",
  "name": "One Arm Push Up",
  "model": "male",
  "counterpartId": "ex_NTS5BI",
  "target": "Pectorals",
  "equipment": "Body Weight",
  "media": {
    "mp4": "https://…/ex_25JFL6/mp4-720.mp4?…",
    "poster": "https://…/ex_25JFL6/poster.jpg?…"
  }
}