Single Arm Push-Up (On Knees) – Video Exercise Guide & Tips

Single Arm Push-Up (On Knees) - Video Exercise Guide & Tips

Looking to strengthen your upper body and core?

Watch This Exercise Video

Try the single arm push-up (on knees).

This video exercise guide and tips will help you get the most out of this challenging move.

Learn the proper form and technique, modifications for beginners, and common mistakes to avoid.

Plus, discover tips for progression and variations to keep your workout routine fresh and effective.

Get ready to level up your fitness with the single arm push-up (on knees)!

Key Takeaways

  • Single arm push-ups increase muscle activation in the chest, shoulders, and triceps.
  • They enhance core stability and engage abdominal and lower back muscles.
  • Single arm push-ups provide a new challenge to upper body training and improve overall strength and performance.
  • Beginners can modify single arm push-ups by starting on knees and gradually progressing to toes.

Benefits of Single Arm Push-Ups

To maximize your gains and strengthen your upper body, you can experience the benefits of single arm push-ups by incorporating this challenging exercise into your routine. Single arm push-ups offer unique advantages for muscle activation and core stability. When performing a single arm push-up, each arm is individually responsible for supporting and pushing your body weight, resulting in increased muscle activation in the chest, shoulders, and triceps. This targeted activation helps to build strength and definition in these areas.

In addition to muscle activation, single arm push-ups also require a high level of core stability. Your core muscles, including the abdominals and lower back, play a crucial role in maintaining proper form and balance during the exercise. By engaging your core, you not only enhance your stability but also develop functional strength that can carry over to other exercises and daily activities.

Incorporating single arm push-ups into your routine can provide a new challenge and take your upper body training to the next level. By focusing on muscle activation and core stability, you can improve your overall strength and enhance your performance in other exercises.

Now, let's delve into the proper form and technique for executing single arm push-ups effectively.

Proper Form and Technique

Mastering proper form and technique is essential for performing single arm push-ups effectively and maximizing their benefits. To ensure you execute this exercise correctly, here are some key points to keep in mind:

  • Maintain a straight line from your head to your knees, engaging your core throughout the movement.
  • Place your supporting hand slightly wider than shoulder-width apart and position your fingers forward or slightly outward.
  • Lower your body down by bending your elbow, keeping it close to your torso.
  • Avoid rotating your hips or collapsing your shoulder as you lower yourself.
  • Push up through your supporting hand, extending your arm fully to return to the starting position.
  • As you progress, you can experiment with advanced variations such as elevating your feet on a bench or using a push-up bar to increase the range of motion.

By focusing on perfecting your form and technique, you can prevent common errors like sagging hips or excessive shoulder rotation. This will ensure that you target the right muscles and minimize the risk of injury.

Now let's explore some modifications for beginners to help you gradually build strength and work your way up to full single arm push-ups.

Modifications for Beginners

To modify the single arm push-up for beginners, you can start by performing the exercise on your knees instead of on your toes. This modification allows you to build strength and gradually progress towards the full exercise.

Begin by getting into a push-up position with your hands shoulder-width apart and your knees on the ground. Keep your body straight and engage your core. Slowly lower yourself towards the ground by bending your elbows, keeping them close to your body. Push back up to the starting position.

As you gain strength and confidence, you can progress to performing the single arm push-up on your toes. This variation requires more stability and upper body strength. Start with your feet wider apart to provide a wider base of support.

Remember to always listen to your body and only perform exercises that are appropriate for your fitness level. If you're unable to perform the exercise on your knees, you can also modify it by doing push-ups against a wall or an elevated surface, such as a bench or countertop. These modifications allow you to gradually build strength and work towards the single arm push-up.

Common Mistakes to Avoid

Avoid these common mistakes when performing the single arm push-up on your knees to prevent injuries and maximize the effectiveness of your workout:

  • Incorrect hand placement: Placing your hand too far forward or backward can lead to strain in your shoulder or wrist. Make sure your hand is directly under your shoulder for proper alignment.
  • Sagging hips: Allowing your hips to drop towards the ground can strain your lower back. Engage your core muscles and keep your body in a straight line from your head to your knees.
  • Lack of control: Rushing through the exercise without proper control can increase the risk of injury. Maintain a slow and controlled movement, focusing on your form and stability.

By avoiding these common mistakes, you can perform the single arm push-up on your knees safely and effectively.

Remember to listen to your body and stop if you feel any pain or discomfort. As with any exercise, it's important to start with proper form and gradually increase the difficulty as you build strength and stability.

Tips for Progression and Variations

To progress and vary the single arm push-up on your knees, you can try different hand positions and gradually increase the difficulty by adding resistance or transitioning to a full single arm push-up.

One way to progress is by changing the position of your hands. For example, you can place your hand wider than shoulder-width apart or closer together to target different muscles.

Another progression technique is to add resistance by using a resistance band or placing a weight on your back. This will challenge your muscles even more and help you build strength.

As you become stronger, you can gradually transition to a full single arm push-up by lifting one knee off the ground and extending your leg. This advanced variation requires more stability and strength in your core and upper body.

Remember to always maintain proper form and engage your muscles throughout the exercise.

Frequently Asked Questions

Can Single Arm Push-Ups Help in Developing Core Strength?

Single arm push-ups are a great exercise for developing core strength. They engage your abs, obliques, and lower back, making them more effective than traditional push-ups or plank exercises.

By stabilizing your body with just one arm, you're challenging your core muscles to work harder.

In addition to core strength, single arm push-ups also improve overall fitness by increasing upper body strength, stability, and balance.

Are Single Arm Push-Ups More Effective Than Regular Push-Ups?

Single arm push-ups can be more effective than regular push-ups for building strength and stability. To perform them properly, start in a push-up position with your feet wider apart for balance. Place one hand on the ground and keep your body straight as you lower yourself down and push back up.

If you're not ready for the full version, you can modify by performing the exercise on your knees or using an elevated surface for support.

Can Single Arm Push-Ups Help in Improving Posture?

Single arm push-ups can definitely improve your posture. By targeting one side of your upper body at a time, these exercises help to strengthen and stabilize your core muscles, which play a crucial role in maintaining good posture.

Additionally, the proper form and technique for single arm push-ups require you to engage your shoulder, chest, and tricep muscles, further promoting upper body strength.

Incorporating single arm push-ups into your workout routine can lead to better posture and overall upper body strength.

How Long Does It Usually Take to Progress From Knee Push-Ups to Full Single Arm Push-Ups?

To progress from knee push-ups to full single arm push-ups, it usually takes time and consistent effort. The progression time can vary depending on factors like your current strength and fitness level.

However, with regular practice and proper form, you can gradually build the necessary strength and stability to perform single arm push-ups. These exercises offer several benefits, such as increased core and upper body strength, improved stability, and enhanced muscle coordination.

Are Single Arm Push-Ups Suitable for Individuals With Shoulder or Wrist Injuries?

Single arm push-ups can be challenging and may not be suitable for individuals with shoulder or wrist injuries. It's important to prioritize shoulder rehabilitation and wrist strengthening before attempting advanced exercises like single arm push-ups.

These exercises can help improve stability and strength in those areas, reducing the risk of further injury. Always consult with a healthcare professional or a qualified trainer to determine if single arm push-ups are appropriate for your specific condition and to ensure proper form and technique.


In conclusion, the single arm push-up is a challenging exercise that offers numerous benefits for strength and stability. By following proper form and technique, beginners can modify this exercise to suit their fitness level.

It's important to avoid common mistakes and focus on progression and variations to continue challenging the muscles.

Incorporating single arm push-ups into your workout routine can help improve upper body strength and overall fitness.

workout guru author


Serg Bayracny

Years ago, the spark of my life’s passion ignited in my mind the moment I stepped into the local gym for the first time. The inaugural bead of perspiration, the initial endeavor, the very first surge of endorphins, and a sense of pride that washed over me post-workout marked the beginning of my deep-seated interest in strength sports, fitness, and sports nutrition. This very curiosity blossomed rapidly into a profound fascination, propelling me to earn a Master’s degree in Physical Education from the Academy of Physical Education in Krakow, followed by a Sports Manager diploma from the Jagiellonian University. My journey of growth led me to gain more specialized qualifications, such as being a certified personal trainer with a focus on sports dietetics, a lifeguard, and an instructor for wellness and corrective gymnastics. Theoretical knowledge paired seamlessly with practical experience, reinforcing my belief that the transformation of individuals under my guidance was also a reflection of my personal growth. This belief holds true even today. Each day, I strive to push the boundaries and explore new realms. These realms gently elevate me to greater heights. The unique combination of passion for my field and the continuous quest for growth fuels my drive to break new ground.

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