How to do the One-arm Push-up, step by step
- Set your feet wide, one hand under your shoulder, the other behind your back.
- Squeeze your core and glutes hard.
- Lower under control, elbow close to your body.
- Press back up without rotating your hips.
Common mistakes and how to fix them
- Body twists awayset your feet wider and brace your core harder.
- Only going halfwaylearn the full range with your hand elevated first.
How to scale the One-arm Push-up
If you can't do the movement cleanly yet or the workout is too heavy, use one of these variations:
- Hand on a bench
- Archer Push-up
- Lowering only (negatives)
Also known as
One arm push-up · Oapu
These descriptions are general guidance and don't replace a coach. Have someone at your box show you new movements, and stop if anything hurts.