Single-Arm Push-Up

A intermediate strength exercise for the chest, done with just your bodyweight.

Main muscles: Chest
Also works: Shoulders and Triceps
Equipment: Bodyweight
Level: Intermediate
Type: Compound
Movement: Push

How to do the Single-Arm Push-Up

Begin laying prone on the ground. Move yourself into a position supporting your weight on your toes and one arm. Your working arm should be placed directly under the shoulder, fully extended. Your legs should be extended, and for this movement you may need a wider base, placing your feet further apart than in a normal push-up.
Maintain good posture, and place your free hand behind your back. This will be your starting position.
Lower yourself by allowing the elbow to flex until you touch the ground.
Descend slowly, and reverse direction be extending the arm to return to the starting position.

Sets and reps

Strength	3–5 sets of 3–5 reps, rest 2–3 minutes
Muscle	3–4 sets of 6–10 reps, rest about 2 minutes
Endurance or fat loss	2–3 sets of 12–15 reps, rest 60–90 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Single-Arm Push-Up

Questions

What muscles does the Single-Arm Push-Up work?

Mainly the chest, with the shoulders and triceps helping.

Is the Single-Arm Push-Up good for beginners?

It's rated intermediate. Beginners can build up to it with Decline Push-Up first.

What can I do instead of the Single-Arm Push-Up?

Good alternatives that train the chest: Clock Push-Up, Decline Push-Up, Incline Push-Up or Incline Push-Up Medium.

How many sets and reps of the Single-Arm Push-Up should I do?

Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.

Exercise steps and photos: free-exercise-db (public domain).