Chest · Bodyweight
Single Arm Push-up
How to do the single arm push-up, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Expert
- Logged as
- Reps
- Movement
- HorizontalPush
- Mechanic
- Compound
How to do it
Set up in a wide, stable push-up position with feet spread and one hand planted under your shoulder, the other arm tucked behind your back. Lower under control, then press back up while keeping your hips square and resisting any rotation.
- 1The working-side chest and triceps driving the press
- 2Your obliques bracing hard to keep your torso from twisting
- 3Hips staying square from start to finish
Common mistakes
- Letting your hips rotate as you press
- Shrugging into the working shoulder
- Shortening the range of motion
Muscles worked
The single arm push-up mainly works the mid chest and triceps, with the upper chest, lower chest, upper abs, obliques, front delts, and lower abs assisting.
- Mid ChestPrimary
- TricepsPrimary
- Upper ChestSupport
- Lower ChestSupport
- Upper AbsSupport
- ObliquesSupport
- Front DeltsSupport
- Lower AbsSupport
- LatsMinor
- GlutesMinor
Kovo programs the single arm push-up for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More chest exercises
- How to do the archer push-up
- How to do the assisted dip
- How to do the resistance band chest flyes
- How to do the resistance band push-up
- How to do the barbell bench press
- How to do the paused bench press
Last reviewed June 2026.