Raise Single Arm Push-up
- Zielmuskel
- Pectoralis Major Sternal Head
- Synergistenmuskeln
- Deltoid Anterior, Latissimus Dorsi, Pectoralis Major Clavicular Head, Triceps Brachii
- Equipment
- Body weight
- Körperregion
- Chest
- Typ
- Strength
The raise single arm push-up is an advanced bodyweight press that loads one side of the pectoralis major (sternal head) at a time, with the anterior deltoid, upper-chest fibers, latissimus dorsi, and triceps brachii assisting. Holding the free arm out to the side instead of tucking it away forces your core to resist rotation on every rep. Use it as a chest and stability progression once standard push-ups feel easy.
Raise Single Arm Push-up: So führst du sie aus
- 1Set up in a push-up position with your hands slightly wider than shoulder-width and your body in a straight line from head to heels.
- 2Widen your feet to roughly two to three feet apart, then brace your core and squeeze your glutes.
- 3Extend one arm out to the side at shoulder height, either lifting it clear of the floor or leaving the fingertips down for balance.
- 4Shift your weight over the planted hand so that wrist sits under the shoulder and both hip bones stay parallel to the floor.
- 5Bend the working elbow and lower your chest toward the floor under control, keeping the elbow tracking around 45° from your torso.
- 6Stop when the elbow reaches roughly 90°, or as deep as you can go without the hips rotating.
- 7Press the floor away through the planted hand until the arm is fully extended, keeping the raised arm at shoulder height.
- 8Complete all reps on that side, then switch arms and repeat.
Technik-Tipps
- Actively reach through the raised arm instead of letting it hang — driving the fingertips lightly into the floor gives you a reference point for keeping the shoulders level.
- Think about pressing the floor away rather than straightening your arm; that keeps tension on the chest through the whole rep.
- Exhale as you press and inhale as you lower without letting the brace go soft — steady intra-abdominal pressure is what keeps the spine stable when only one arm is loaded.
- Turn the planted hand out 15–30° from midline if your wrist complains; one arm carries roughly double the load of a standard push-up.
- Train it fresh, early in a session. This is a strength-and-control lift, not a finisher — technique degrades quickly once you are fatigued.
Häufige Fehler
- Letting the hips rotate toward the raised arm, which unloads the chest and turns the rep into a compensated side plank instead of a press.
- Planting the hand too far inside or outside the shoulder, which puts the wrist and elbow out of line under a load they are carrying alone and drives up joint stress.
- Dropping fast into the bottom to blow past the hardest part of the range, which strips time under tension from the pectoralis major and leaves you no control to press back out.
- Letting the lower back sag or the hips pike up — both mean the brace has been lost, so force leaks into the spine instead of the working chest.
- Attempting the full version before you have the strength for it; if you cannot complete a clean rep, regress to fingertip support or elevate the planted hand on a bench.
Häufig gestellte Fragen
What muscles does the raise single arm push-up work?
The primary target is the pectoralis major (sternal head). The anterior deltoid, latissimus dorsi, pectoralis major clavicular head (upper chest), and triceps brachii all assist as synergists, while the core works isometrically to resist rotation.
How is this different from a standard one-arm push-up?
In a standard one-arm push-up the free hand is tucked behind the back. Here it is raised out to the side at shoulder height, which lengthens the lever and increases the anti-rotation demand on your core and hips.
How do I progress toward the raise single arm push-up?
Build pressing strength with archer push-ups, then practise the raise variation with the planted hand elevated on a bench. Lower the surface a step at a time as your reps stay clean, until you can do it on the floor.
How wide should my feet be?
Wider than your normal push-up stance — roughly two to three feet apart. A broader base gives you more leverage to keep the hips level and resist rotation while one arm is off the ground.
How many sets and reps should I do?
Because it is a high-skill, high-load movement, 3–4 sets of 3–6 clean reps per arm is a sensible starting point. Match the reps on both sides in the same session so you do not build a left-to-right imbalance.
