Exercise guide · Advanced · Compound

Raise Single Arm Push-Up: How to Do It & Muscles Worked

The raise single arm push-up is a challenging bodyweight exercise that targets the pectorals while also engaging the triceps, shoulders, and core. It requires significant strength, balance, and coordination as one arm is extended out to the side while performing a push-up.

Primary muscles
Chest
Equipment
Body Weight
Level · type
Advanced · Compound
Demonstration of the raise single arm push-up
Front view: muscles worked by the raise single arm push-up. Primary: chest. Secondary: obliques, triceps, abs and shoulders.
Back view: muscles worked by the raise single arm push-up. Primary: chest. Secondary: obliques, triceps, abs and shoulders.
Primary Secondary

How to do the raise single arm push-up

  1. Step 1: Start in a push-up position with your hands slightly wider than shoulder-width apart and your feet together.
  2. Step 2: Extend one arm straight out to the side, parallel to the ground.
  3. Step 3: Lower your body towards the ground by bending your elbows, keeping your back straight and core engaged.
  4. Step 4: Push back up to the starting position, using your chest muscles to lift your body.
  5. Step 5: Repeat with the other arm extended.

Sets, reps and programming

Suggested sets, reps and rest for the raise single arm push-up by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Raise Single Arm Push-Up alternatives

More exercises that train the chest as their main target:

More chest exercises

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.