Single Arm Push-up (on knees)
- Zielmuskel
- Pectoralis Major Sternal Head
- Synergistenmuskeln
- Deltoid Anterior, Pectoralis Major Clavicular Head, Triceps Brachii
- Equipment
- Body weight
- Körperregion
- Chest
- Typ
- Strength
The single arm push-up on knees is a unilateral chest exercise that targets the pectoralis major sternal head while demanding significant contribution from the anterior deltoid, pectoralis major clavicular head, and triceps brachii. Performing the movement from a kneeling position reduces the load compared to the full version, making it a practical option for building one-sided pressing strength and exposing side-to-side imbalances.
Single Arm Push-up (on knees): So führst du sie aus
- 1Kneel on the floor and place one hand directly beneath your shoulder, fingers spread for stability. Position your knees hip-width apart or slightly wider to create a stable base.
- 2Place your free hand on your lower back or hip to keep it out of the movement.
- 3Brace your core and glutes so your hips stay level and your torso forms a straight line from knees to shoulders.
- 4Lower your chest toward the floor under control, keeping your elbow tucked at roughly a 45° angle to your torso rather than flaring straight out.
- 5Descend until your chest is just above the floor or your elbow reaches roughly a 90° bend, whichever comes first.
- 6Press firmly through your palm to push your body back up to the starting position, fully extending your arm.
- 7Complete all reps on one side before switching to the other arm.
Technik-Tipps
- Spread your fingers wide and press through the entire palm to distribute load and maintain wrist stability.
- Keep your hips square to the floor throughout the set — do not rotate toward the working arm.
- Engage your core before each rep to prevent your lower back from sagging as you descend.
- Control the descent — a slow, deliberate lowering phase builds more strength than dropping quickly to the floor.
- If your wrist is uncomfortable, perform the movement on a fist or use push-up handles to keep the wrist neutral.
Häufige Fehler
- Rotating the hips toward the working arm, which offloads the chest and turns it into a compensatory movement rather than a true single-arm press.
- Flaring the elbow out to 90°, which places excessive stress on the shoulder joint and reduces pectoral engagement.
- Using the free hand to push off the floor or thigh, which defeats the purpose of the unilateral stimulus.
- Allowing the lower back to sag or the hips to rise, which shifts load away from the chest and risks lower-back strain.
- Rushing through the range of motion by bouncing at the bottom, which reduces time under tension and limits strength development.
Häufig gestellte Fragen
What muscles does the single arm push-up on knees work?
The primary muscle is the pectoralis major sternal head (chest). The anterior deltoid, pectoralis major clavicular head, and triceps brachii act as synergists to assist the press.
How is the kneeling version different from the full single arm push-up?
Dropping to the knees shortens the lever arm, reducing the total load your working arm must handle. This makes the movement accessible while still providing a meaningful unilateral chest stimulus.
Can this exercise help fix a strength imbalance between sides?
Yes. Because each arm works independently, the weaker side cannot be masked by the stronger one. Training each arm separately with equal volume and load over time will help reduce side-to-side strength differences.
How wide should my knees be?
Hip-width or slightly wider provides the most stable base. A wider stance makes balancing easier; a narrower stance increases the core demand.
How do I progress to the full single arm push-up?
Build to performing 3 sets of 10–12 clean reps per side in the kneeling version, then gradually shift your body position to an incline surface (hands elevated) before attempting the flat floor full version.
