One-arm push-up
Also called OAPU, Single-arm push-up, One-handed push-up
The one-arm push-up is a push-up with only one hand on the floor. Your feet are wide and your free hand rests on your back. The main load falls on your chest, triceps and shoulders, supported by your abs, obliques and glutes, which keep your body from twisting. It is a very hard bodyweight exercise. Build up with the Typewriter push-up. Keep your shoulders level and end the set once your hips rotate. Train both sides equally.
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How to do it
- Place your feet wide and one hand under your shoulder, your other hand on your back.
- Tighten your abs and keep your shoulders parallel to the floor.
- Lower slowly until your chest is near the floor.
- Press up until your arm is straight, then switch sides.
Then repeat on the other side.
Form tips
- Feet wide, hand under your shoulder, other hand on back.
- Lower slowly, keep your shoulders parallel to the floor.
- Straighten your arm on top, stop once your hips rotate.
Common mistake
- Standing with your feet too close and letting your torso twist open.