10 Best Single-arm Push-up Alternatives for Strength & Stability

The Single-arm Push-up is done lying face down. Ranked closest by our scoring: the Raise Single Arm Push-up, the Push-up (On Stability Ball) and the Push-up Inside Leg Kick.

Single-arm Push-up

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Single-arm Push-up

The steps for the Single-arm Push-up itself, so you can judge how close each substitute below really is.

Pectorals, with shoulders, triceps · Bodyweight · Advanced · Compound

  1. Begin laying prone on the ground. Move yourself into a position supporting your weight on your toes and one arm. Your working arm should be placed directly under the shoulder, fully extended. Your legs should be extended, and for this movement you may need a wider base, placing your feet further apart than in a normal push-up.
  2. Maintain good posture, and place your free hand behind your back. This will be your starting position.
  3. Lower yourself by allowing the elbow to flex until you touch the ground.
  4. Descend slowly, and reverse direction be extending the arm to return to the starting position.

The 10 Best Single-arm Push-up Alternatives

10 substitutes, ranked by how closely each one matches the Single-arm Push-up on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

  1. Raise Single Arm Push-upPlay demonstration

    1. Raise Single Arm Push-up

    99% match

    Pectorals · Advanced · Compound

    It uses the same equipment and still works the pectorals.

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

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Movement: flat horizontal press, the same as the Single-arm Push-up
    • Primary muscle: pectorals, the same as the Single-arm Push-up
    • Equipment: bodyweight only, the same as the Single-arm Push-up
    • Body position: lying face down, the same as the Single-arm Push-up
  2. Push-up (On Stability Ball)Play demonstration

    2. Push-up (On Stability Ball)

    92% match

    Pectorals · Intermediate · Compound

    A good swap when you have a stability ball to work with, and it still works the pectorals.

    • Stability-ball
    How to perform it
    1. Place the stability ball on the ground and position yourself facing down with your hands on the ball, shoulder-width apart.
    2. Extend your legs straight out behind you, balancing on your toes.
    3. Engage your core and lower your chest towards the ball by bending your elbows, keeping your body in a straight line.
    4. Pause for a moment at the bottom, then push yourself back up to the starting position by straightening your arms.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Movement: flat horizontal press, the same as the Single-arm Push-up
    • Primary muscle: pectorals, the same as the Single-arm Push-up
    • Equipment: bodyweight only, the same as the Single-arm Push-up
    • Body position: lying face down, the same as the Single-arm Push-up
  3. Push-up Inside Leg KickPlay demonstration

    3. Push-up Inside Leg Kick

    92% match

    Pectorals · Intermediate · Compound

    Pick this when you want an easier version that still works the pectorals.

    • Bodyweight
    How to perform it
    1. Start in a push-up position with your hands slightly wider than shoulder-width apart and your feet together.
    2. Lower your body towards the ground by bending your elbows, keeping your back straight and your core engaged.
    3. As you push back up, lift one leg off the ground and kick it out to the side, keeping it straight.
    4. Lower your leg back down and repeat the push-up, then switch to the other leg.
    5. Continue alternating leg kicks with each push-up repetition.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: pectorals, the same as the Single-arm Push-up
    • Equipment: bodyweight only, the same as the Single-arm Push-up
    • Body position: lying face down, the same as the Single-arm Push-up

Single-arm Push-up FAQ

What muscles does Single-arm Push-up work?

The Single-arm Push-up primarily targets the pectoralis major for horizontal adduction, the anterior deltoid for shoulder flexion, and the triceps for elbow extension. It also heavily recruits serratus anterior and the obliques for scapular control and anti-rotation stability.

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