Library / Chest
Single Arm Push-Up
Bodyweight · Horizontal Push · Compound
Chest Anterior DeltoidTriceps Joint friendly
Default prescription & biomechanics
- Primary muscles
- Chest
- Secondary muscles
- Anterior Deltoid, Triceps
- Equipment
- Bodyweight
- Movement pattern
- Horizontal Push (Push force)
- Difficulty
- Intermediate
- Working rep range
- 5-8 reps per set
- Between-set interval
- 150 seconds rest
Step-by-step coaching cues
- Start in a standard push-up position, hands slightly wider than shoulders
- Place one hand behind your back or on your hip
- Lower your body towards the floor by bending the active arm
- Push back up to the starting position in a controlled manner
Joint & safety considerations
No specific joint contraindications are flagged for Single Arm Push-Up. Maintain controlled tempo across the full range of motion and stop the set if sharp joint pain occurs.
Biomechanical alternatives & swaps
Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.
| Exercise | Relationship | Equipment |
|---|---|---|
| Anchored Resistance Band Chest Press | Bands swap | Bands |
| Assisted Chest Dip Kneeling | Machine swap | Machine |
| Barbell Decline Bench Press | Barbell swap | Barbell |
| Barbell Floor Press | Barbell swap | Barbell |
| Barbell Pause Bench Press | Barbell swap | Barbell |
| Cable Bench Press | Cable swap | Cable |
From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.