How to Do a Single-Arm Pushup

Dec 12 / Build Muscle

Blame Rocky Balboa for making the single-arm pushup the benchmark that separates chumps from champs in the gym. “It’s a high-skill, high-strength pinnacle exercise,” says Mike Fitch, C.S.C.S., of Global Bodyweight Training. “The move ensures that both of your arms are equally strong, and activates your core more than a standard pushup does, forcing it to work harder to stabilize your body.” Related: musclemorphosis.com How to Do a Single-Arm Pushup Build up to it. Twice a week, do the exercises in the single-arm pushup progression below as a circuit, moving from one to the next with 60 seco...

Blame Rocky Balboa for making the single-arm pushup the benchmark that separates chumps from champs in the gym.

“It’s a high-skill, high-strength pinnacle exercise,” says Mike Fitch, C.S.C.S., of Global Bodyweight Training. “The move ensures that both of your arms are equally strong, and activates your core more than a standard pushup does, forcing it to work harder to stabilize your body.”

Related: musclemorphosis.com

How to Do a Single-Arm Pushup

Build up to it. Twice a week, do the exercises in the single-arm pushup progression below as a circuit, moving from one to the next with 60 seconds of rest after each move. Do 3 circuits. 

1. Elevated Single-Arm
Spread your feet. Put one hand on a bar or tall box. Do 1 to 5 reps, switch arms, repeat.

Each week, do the elevated single-arm pushup slightly lower (so you might progress from a high box to a bench to an aerobic step) until you can do 5 reps on the floor with perfect form.

2. Skydive 
Lift your left leg. Put your left palm, right fingers, and right knee on the floor. Do 5 reps, switch sides, repeat.

3. Archer 
Move one hand farther out to the side than the other. Do 10 reps, switch arms, repeat.