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

This exercise primarily targets the chest, while also engaging the shoulders, triceps, and core muscles. The arm raise adds an extra challenge for your abs and stability muscles, making it a full upper-body and core workout.

Do I need any equipment for the Single-Arm Push-Up with Arm Raise?

No equipment is required it's a bodyweight-only calisthenics move. You just need a flat surface with enough space to extend your arm forward during the raise.

Is the Single-Arm Push-Up with Arm Raise suitable for beginners?

This is an advanced push-up variation that requires good upper-body strength and core stability. Beginners should start with regular push-ups or knee push-ups, then progress to single-arm support drills before attempting this movement.

What are common mistakes to avoid when doing the Single-Arm Push-Up with Arm Raise?

Avoid letting your hips twist or sag during the push-up and arm raise. Keep your core tight, maintain a straight body line, and control the arm lift to prevent loss of balance.

How many sets and reps should I do for the Single-Arm Push-Up with Arm Raise?

Aim for 3–4 sets of 6–10 reps per side, depending on your strength level. Focus on quality form rather than maximum repetitions to get the most benefit and reduce injury risk.

What safety tips should I follow when performing the Single-Arm Push-Up with Arm Raise?

Warm up your upper body and core before starting, and ensure your wrists and shoulders are ready for the load. If you feel strain in your lower back or shoulders, stop immediately and check your form.

Are there variations or modifications for the Single-Arm Push-Up with Arm Raise?

You can modify by doing the push-up from your knees or elevating your hands on a bench to reduce resistance. For an extra challenge, perform the arm raise holding a light weight or extend the arm to the side instead of forward.

Single-Arm Push-Up with Arm Raise

Target Muscles

Primary:

Secondary:

Equipment Required

Bodyweight

Exercise Type

Reps Only

How To Do

Start in a standard push-up position with your body straight and core engaged. Lower your chest toward the floor, then push back up and, at the top, lift one arm straight out in front of you while keeping your hips stable. Alternate arms each rep, focusing on maintaining balance and a tight core throughout.

Step-by-Step Instructions

Begin in a standard push-up position with your body straight, feet together, and hands placed slightly wider than shoulder-width apart on the floor.
Lower your body by bending your elbows, keeping your core tight and your back straight, until your chest is close to the ground.
Push back up to the starting position by extending your arms.
As you reach the top of the push-up, lift one arm off the ground and extend it straight out in front of you, keeping your body stable and balanced.
Hold the extended arm position briefly, ensuring your core remains engaged to prevent your hips from sagging or rotating.
Return the extended arm back to the ground and repeat the movement.
Alternate arms with each repetition or complete a set on one side before switching to the other.

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