Chest · Bodyweight
on Knees Single Arm Push-up
How to do the on knees 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
- Advanced
- Logged as
- Reps
- Movement
- HorizontalPush
- Mechanic
- Compound
How to do it
Set up in a push-up position on your knees with feet lifted and one hand under your shoulder, the other arm behind your back or out for balance. Lower under control on the working arm, then press back up while keeping your hips square and resisting any rotation.
- 1The working-side chest and triceps driving you up
- 2Obliques bracing hard to keep your torso from twisting
- 3Hips staying square to the floor throughout
Common mistakes
- Letting the hips rotate toward the working arm
- Shrugging into the working shoulder
- Shortening the range of motion to make it easier
Muscles worked
The on knees 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 on knees 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.