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How to Do a Single-Arm Pushup


single arm pushup

How to Do a Single-Arm Pushup

Build up to it. Twice a week, do the exercises in the single-arm pushup progression below as a circuit, moving from one to the next with 60 seconds of rest after each move. Do 3 circuits.

elevated single arm pushup
Beth Bischoff

1. Elevated Single-Arm
Spread your feet. Put one hand on a bar or tall box. Do 1 to 5 reps, switch arms, repeat.

Each week, do the elevated single-arm pushup slightly lower (so you might progress from a high box to a bench to an aerobic step) until you can do 5 reps on the floor with perfect form.

skydive single arm pushup variation
Beth Bischoff

2. Skydive
Lift your left leg. Put your left palm, right fingers, and right knee on the floor. Do 5 reps, switch sides, repeat.

archer single arm pushup progression
Beth Bischoff

3. Archer
Move one hand farther out to the side than the other. Do 10 reps, switch arms, repeat.

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