One-Arm Push-Up
Muscles worked: Chest (assisted by triceps, abs, front delts).
How to do it
- Set your feet wide for a stable base and place one hand under your sternum.
- Put the other hand behind your back or on your thigh.
- Brace hard - your hips must stay square and fight the twist.
- Lower under control until your chest is near the floor.
- Press back to lockout without letting the hips rotate open.
Coaching cues
The two cues IronPack shows on this exercise's card mid-workout:
- Feet wide, working hand under the sternum
- Fight the twist - hips stay square
Logging it
IronPack suggests working in the 3 to 10 rep range, progressing in 1 kg jumps when you own the top of the range. Bodyweight movement: log added weight only, and your records account for your logged bodyweight. Records are tracked automatically at every rep count from 1 to 12. Check your estimated 1RM from any hard set.
Related exercises
- Barbell Bench Press - chest
- Dumbbell Bench Press - chest
- Incline Dumbbell Press - chest
- Incline Barbell Press - chest
Track the one-arm push-up properly
IronPack logs every set, tracks your records at every rep count, shows these form photos mid-workout, and turns the training into a card game you play with your mates.
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Steps, cues, muscle weighting and logging guidance are IronPack's own app data. Last generated 2026-08-16.