What is a good One Arm Push Ups?
For a 180 lb male, an Intermediate One Arm Push Ups is about 11 lb (0.06x bodyweight). Advanced starts around 26 lb. Enter your own bodyweight below to get the exact standard and FVCP rank.
One Arm Push Ups Standards by Bodyweight
Estimates from the FitnessVolt standards model. Updated March 28, 2026. Find the row closest to your bodyweight. Beginner is a first target for a new lifter, Novice a few months in, Intermediate about one to two years of structured training, Advanced several years, Elite the top of the table.
| BW (lbs) | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 110 | < 1 | < 1 | 8 | 25 | 47 |
| 120 | < 1 | < 1 | 9 | 26 | 46 |
| 130 | < 1 | < 1 | 9 | 26 | 46 |
| 140 | < 1 | < 1 | 10 | 27 | 46 |
| 150 | < 1 | < 1 | 10 | 27 | 45 |
| 160 | < 1 | < 1 | 11 | 27 | 44 |
| 170 | < 1 | < 1 | 11 | 27 | 44 |
| 180 | < 1 | < 1 | 11 | 26 | 43 |
| 190 | < 1 | < 1 | 11 | 26 | 42 |
| 200 | < 1 | < 1 | 12 | 26 | 41 |
| 210 | < 1 | < 1 | 12 | 25 | 41 |
| 220 | < 1 | 1 | 12 | 25 | 40 |
| 230 | < 1 | 1 | 11 | 25 | 39 |
| 240 | < 1 | 1 | 11 | 24 | 38 |
| 250 | < 1 | 1 | 11 | 24 | 37 |
| 260 | < 1 | 1 | 11 | 23 | 37 |
| 270 | < 1 | 1 | 11 | 23 | 36 |
| 280 | < 1 | 1 | 11 | 23 | 35 |
| 290 | < 1 | 1 | 11 | 22 | 34 |
| 300 | < 1 | 1 | 10 | 22 | 34 |
| 310 | < 1 | 1 | 10 | 21 | 33 |
| 90 | < 1 | < 1 | < 1 | 14 | 42 |
| 100 | < 1 | < 1 | < 1 | 19 | 46 |
| 110 | < 1 | < 1 | 2 | 23 | 49 |
| 120 | < 1 | < 1 | 5 | 26 | 52 |
| 130 | < 1 | < 1 | 8 | 28 | 53 |
| 140 | < 1 | < 1 | 9 | 30 | 55 |
| 150 | < 1 | < 1 | 11 | 32 | 56 |
| 160 | < 1 | < 1 | 13 | 33 | 56 |
| 170 | < 1 | < 1 | 14 | 34 | 57 |
| 180 | < 1 | < 1 | 15 | 35 | 57 |
| 190 | < 1 | 1 | 16 | 35 | 57 |
| 200 | < 1 | 2 | 17 | 36 | 57 |
| 210 | < 1 | 3 | 18 | 36 | 57 |
| 220 | < 1 | 4 | 18 | 36 | 57 |
| 230 | < 1 | 5 | 19 | 37 | 56 |
| 240 | < 1 | 6 | 19 | 37 | 56 |
| 250 | < 1 | 6 | 20 | 37 | 56 |
| 260 | < 1 | 7 | 20 | 37 | 55 |
The One Arm Push Ups standard at each level as bodyweight rises, for the sex selected above. Exact numbers in the table above.
One Arm Push Ups Standards by Age
How the One Arm Push Ups standards change with age, as a 1RM in lb. This table is not tied to one bodyweight, so read it for the trend and use the bodyweight table above for your own number.
| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 15 | < 1 | < 1 | 6 | 20 | 37 |
| 20 | < 1 | < 1 | 10 | 27 | 47 |
| 25 | < 1 | < 1 | 11 | 29 | 49 |
| 30 | < 1 | < 1 | 11 | 29 | 49 |
| 35 | < 1 | < 1 | 11 | 29 | 49 |
| 40 | < 1 | < 1 | 11 | 29 | 49 |
| 45 | < 1 | < 1 | 9 | 26 | 45 |
| 50 | < 1 | < 1 | 7 | 22 | 40 |
| 55 | < 1 | < 1 | 5 | 18 | 35 |
| 60 | < 1 | < 1 | 2 | 14 | 29 |
| 65 | < 1 | < 1 | < 1 | 10 | 24 |
| 70 | < 1 | < 1 | < 1 | 7 | 18 |
| 75 | < 1 | < 1 | < 1 | 3 | 13 |
| 80 | < 1 | < 1 | < 1 | < 1 | 9 |
| 85 | < 1 | < 1 | < 1 | < 1 | 6 |
| 90 | < 1 | < 1 | < 1 | < 1 | 2 |
| 15 | < 1 | < 1 | 4 | 25 | 51 |
| 20 | < 1 | < 1 | 8 | 33 | 63 |
| 25 | < 1 | < 1 | 9 | 34 | 65 |
| 30 | < 1 | < 1 | 9 | 34 | 65 |
| 35 | < 1 | < 1 | 9 | 34 | 65 |
| 40 | < 1 | < 1 | 9 | 34 | 65 |
| 45 | < 1 | < 1 | 7 | 31 | 60 |
| 50 | < 1 | < 1 | 5 | 27 | 55 |
| 55 | < 1 | < 1 | 3 | 23 | 49 |
| 60 | < 1 | < 1 | < 1 | 18 | 42 |
| 65 | < 1 | < 1 | < 1 | 14 | 35 |
| 70 | < 1 | < 1 | < 1 | 10 | 28 |
| 75 | < 1 | < 1 | < 1 | 6 | 22 |
| 80 | < 1 | < 1 | < 1 | 3 | 17 |
| 85 | < 1 | < 1 | < 1 | < 1 | 12 |
| 90 | < 1 | < 1 | < 1 | < 1 | 9 |
The One Arm Push Ups standard at each level as age rises, for the sex selected above. Exact numbers in the table above.
Check Your One Arm Push Ups Level
Over 40? Add your age and the calculator also shows an age-adjusted level and an age-30 equivalent, using the McCulloch age factor to scale your lift to peak age. Every age band is in the standards by age table above.
What the One Arm Push Ups Strength Levels Mean
You are learning the movement on the One Arm Push Ups, building the shoulder stability and pressing coordination needed to handle heavier loads safely.
You can press with a consistent path and controlled tempo on the One Arm Push Ups. You are progressing linearly and building the chest, shoulder, and tricep base needed for intermediate strength.
Your One Arm Push Ups technique is efficient under heavy loads. You use programmed variations, understand how to manage pressing fatigue, and can grind through the mid-range sticking point.
You have optimized your One Arm Push Ups setup for maximal force production - arch, leg drive, and grip width are dialed in. You train with periodized intensity blocks and accessory work targeting weak points.
Your One Arm Push Ups is at a competitive standard. You have refined every aspect of the lift through years of structured peaking and can produce maximal force with technical precision.
How to Progress Your One Arm Push Ups
Tier-specific training recommendations to move your One Arm Push Ups to the next level.
- Train the One Arm Push Ups 2-3x per week to build pressing strength and shoulder stability.
- Use linear progression: add 2.5-5 lbs per session.
- Practice controlled eccentrics (3-second lowering) to build tendon strength.
- Keep working sets at RPE 6-7 to accumulate quality volume.
- Add a pressing variation (close-grip, incline, or paused) for weak-point development.
- Increase frequency to 2-3 sessions per week with varied rep ranges.
- Program most sets at RPE 7-8 with one heavy session including RPE 9 work.
- Build tricep and shoulder accessory volume to support the One Arm Push Ups.
- Run 4-6 week blocks with planned volume and intensity progression.
- Use RPE 8-9 for competition-style sets, RPE 7 for volume backoffs.
- Target your sticking point with specific accessory work (board press, pin press, bands).
- Manage total weekly pressing volume (12-20 sets) across all push movements.
- Peak with structured 8-12 week cycles targeting a competition or max attempt.
- Refine your setup: arch, leg drive, grip width, and bar path for maximal efficiency.
- Use the RPE chart for precise percentage work during peaking phases.
- Test your One Arm Push Ups under competition-style commands and judging.
How to Perform 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.
Tips
- 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.
Where Do These One Arm Push Ups Standards Come From?
The levels on this page are estimates from the FitnessVolt strength standards model. The One Arm Push Ups table is an editorial FitnessVolt table, not a measured population. There is no competition or gym dataset for the One Arm Push Ups itself. Reader-submitted benchmarks appear only after enough entries are logged for this lift.
Standards data last refreshed: March 28, 2026
- Level tables: the FitnessVolt strength standards model, not meet data.
- Method: Strength standards methodology - how the level tables are built and where each data source on the site comes from.
Fitness Volt strength standards model, 2026. Beginner to Elite levels are model values, not competition percentiles. https://fitnessvolt.com/strength-standards/methodology/
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