Liftsmith

One-arm push-up

A compound exercise for the chest and triceps, with help from the abs, obliques, front delts. Equipment: no equipment.

Orbit
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WorksChestTricepsAbsObliquesFront delts

Drag to turn the figure. The highlighted muscles are the ones doing the work.

How to do it

  1. Setup: Feet wide, one hand under the chest, the other behind the back.
  2. Lower with the elbow close to the body
  3. Press up without twisting

Muscles worked

One-arm push-up: 3D figure mid-rep with the chest and triceps highlighted

Equipment

None. You can do it anywhere. See more exercises by equipment.

Alternatives

Exercises that train the same main muscles. See all one-arm push-up alternatives.

More chest exercises

Put the one-arm push-up in a plan that adapts

Liftsmith decides when to do it, how many sets and reps, and the weight, from your recovery and last session. Log each set in one tap; the rest timer starts on its own.

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