One Arm Push Ups Strength Standards for Men and Women
Discover how your One Arm Push Ups performance compares to others and set new strength goals. Use our calculator to find your level and get personalized improvement tips.
Calculate Your One Arm Push Ups Strength Level
Calculate Your One Arm Push Ups Strength
One Arm Push Ups Rep Standards
Compare your One Arm Push Ups performance to these reps standards and see where you stand.
| Level | Reps |
|---|---|
| Beginner | < 1 |
| Novice | < 1 |
| Intermediate | 11 |
| Advanced | 29 |
| Elite | 49 |
One Arm Push Ups Standards by Bodyweight
Find the One Arm Push Ups strength standards for your specific body weight.| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 110 lbs | < 1 | < 1 | 9 | 26 | 48 |
| 120 lbs | < 1 | < 1 | 10 | 27 | 47 |
| 130 lbs | < 1 | < 1 | 10 | 27 | 47 |
| 140 lbs | < 1 | < 1 | 11 | 28 | 47 |
| 150 lbs | < 1 | < 1 | 11 | 28 | 46 |
| 160 lbs | < 1 | < 1 | 12 | 28 | 45 |
| 170 lbs | < 1 | < 1 | 12 | 28 | 45 |
| 180 lbs | < 1 | < 1 | 12 | 27 | 44 |
| 190 lbs | < 1 | < 1 | 12 | 27 | 43 |
| 200 lbs | < 1 | < 1 | 13 | 27 | 42 |
| 210 lbs | < 1 | < 1 | 13 | 26 | 42 |
| 220 lbs | < 1 | 2 | 13 | 26 | 41 |
| 230 lbs | < 1 | 2 | 12 | 26 | 40 |
| 240 lbs | < 1 | 2 | 12 | 25 | 39 |
| 250 lbs | < 1 | 2 | 12 | 25 | 38 |
| 260 lbs | < 1 | 2 | 12 | 24 | 38 |
| 270 lbs | < 1 | 2 | 12 | 24 | 37 |
| 280 lbs | < 1 | 2 | 12 | 24 | 36 |
| 290 lbs | < 1 | 2 | 12 | 23 | 35 |
| 300 lbs | < 1 | 2 | 11 | 23 | 35 |
| 310 lbs | < 1 | 2 | 11 | 22 | 34 |
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 90 lbs | < 1 | < 1 | < 1 | 15 | 43 |
| 100 lbs | < 1 | < 1 | < 1 | 20 | 47 |
| 110 lbs | < 1 | < 1 | 3 | 24 | 50 |
| 120 lbs | < 1 | < 1 | 6 | 27 | 53 |
| 130 lbs | < 1 | < 1 | 9 | 29 | 54 |
| 140 lbs | < 1 | < 1 | 10 | 31 | 56 |
| 150 lbs | < 1 | < 1 | 12 | 33 | 57 |
| 160 lbs | < 1 | < 1 | 14 | 34 | 57 |
| 170 lbs | < 1 | < 1 | 15 | 35 | 58 |
| 180 lbs | < 1 | < 1 | 16 | 36 | 58 |
| 190 lbs | < 1 | 2 | 17 | 36 | 58 |
| 200 lbs | < 1 | 3 | 18 | 37 | 58 |
| 210 lbs | < 1 | 4 | 19 | 37 | 58 |
| 220 lbs | < 1 | 5 | 19 | 37 | 58 |
| 230 lbs | < 1 | 6 | 20 | 38 | 57 |
| 240 lbs | < 1 | 7 | 20 | 38 | 57 |
| 250 lbs | < 1 | 7 | 21 | 38 | 57 |
| 260 lbs | < 1 | 8 | 21 | 38 | 56 |
One Arm Push Ups Standards by Age
Discover how One Arm Push Ups strength standards vary across different age groups.| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 15 | < 1 | < 1 | 7 | 21 | 38 |
| 20 | < 1 | < 1 | 11 | 28 | 48 |
| 25 | < 1 | < 1 | 12 | 30 | 50 |
| 30 | < 1 | < 1 | 12 | 30 | 50 |
| 35 | < 1 | < 1 | 12 | 30 | 50 |
| 40 | < 1 | < 1 | 12 | 30 | 50 |
| 45 | < 1 | < 1 | 10 | 27 | 46 |
| 50 | < 1 | < 1 | 8 | 23 | 41 |
| 55 | < 1 | < 1 | 6 | 19 | 36 |
| 60 | < 1 | < 1 | 3 | 15 | 30 |
| 65 | < 1 | < 1 | < 1 | 11 | 25 |
| 70 | < 1 | < 1 | < 1 | 8 | 19 |
| 75 | < 1 | < 1 | < 1 | 4 | 14 |
| 80 | < 1 | < 1 | < 1 | < 1 | 10 |
| 85 | < 1 | < 1 | < 1 | < 1 | 7 |
| 90 | < 1 | < 1 | < 1 | < 1 | 3 |
| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 15 | < 1 | < 1 | 5 | 26 | 52 |
| 20 | < 1 | < 1 | 9 | 34 | 64 |
| 25 | < 1 | < 1 | 10 | 35 | 66 |
| 30 | < 1 | < 1 | 10 | 35 | 66 |
| 35 | < 1 | < 1 | 10 | 35 | 66 |
| 40 | < 1 | < 1 | 10 | 35 | 66 |
| 45 | < 1 | < 1 | 8 | 32 | 61 |
| 50 | < 1 | < 1 | 6 | 28 | 56 |
| 55 | < 1 | < 1 | 4 | 24 | 50 |
| 60 | < 1 | < 1 | < 1 | 19 | 43 |
| 65 | < 1 | < 1 | < 1 | 15 | 36 |
| 70 | < 1 | < 1 | < 1 | 11 | 29 |
| 75 | < 1 | < 1 | < 1 | 7 | 23 |
| 80 | < 1 | < 1 | < 1 | 4 | 18 |
| 85 | < 1 | < 1 | < 1 | < 1 | 13 |
| 90 | < 1 | < 1 | < 1 | < 1 | 10 |
One Arm Push Ups Overview
A challenging bodyweight exercise that enhances upper body strength and core stability by performing push-ups using only one arm, engaging your chest, shoulders, triceps, and core.
Muscles Worked
Equipment Needed
None
How To Perform the One Arm Push Ups
- Begin in a standard push-up position with feet slightly wider than shoulder-width apart for better balance.
- Place one hand directly under your shoulder and position the other hand behind your back.
- Engage your core and keep your body in a straight line from head to heels.
- Lower your body slowly by bending your elbow until your chest is just above the floor.
- Push through your hand to raise your body back to the starting position.
- Repeat for the desired number of repetitions and switch arms.
Want to perfect your form? Check out our detailed guide on One Arm Push Ups for proper technique and tips.
Pro Tips for One Arm Push Ups
- Start with feet wider than shoulder-width for better balance.
- Keep your core tight to maintain a straight body line.
- Lower your body slowly to control the movement.
- Avoid letting your hips sag or rise too high.
- If you're a beginner, practice with elevated surfaces or on your knees to build strength.
One Arm Push Ups Variations and Alternatives
Variations
Alternatives
Compare Other Exercises
Exercise Comparison
Ready to Improve Your One Arm Push Ups?
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