CalisthenicsIn review

Assisted One-Arm Push-Up

A one-arm push-up in which the other hand gives light support from a wide position.

This page is a working draft. A coach has not reviewed it, so read it as a starting point, not as checked instruction.

Pattern: Horizontal push
Modality: Calisthenics
Difficulty: Intermediate
Mechanic: Unknown
Force: Unknown
Laterality: Unilateral
Impact: Low
Trains where: Gym, Home
At home: Yes

How to do it

Set up

Place the working hand under the shoulder.
Place the other hand on the floor wide to the side, on the fingertips.
Set the feet wider than the hips and keep the body in one line.

Do the rep

Lower the chest toward the working hand, and push with the assisting hand only as much as you need.
Press back up until the working arm is straight.

What counts as a rep

A rep counts when the chest reaches a fist's height above the floor and the working arm returns to straight, with the hips level.

One rep lowers the chest toward the working hand with light help from the other hand, then presses to a straight working arm; count each side.

Breathing

Inhale as you lower; exhale as you press up.

Cues

Keep the hips square to the floor.
Use the assisting hand as little as you can.
Move the assisting hand farther out when the reps get easy.

Common mistakes

Twisting the torso
What you seeThe chest turns toward the working arm and one hip drops.
FixSet the feet wider and brace the trunk.
A square torso keeps the load on the working arm.
Pushing hard with the assisting hand
What you seeThe assisting arm bends and takes most of the load.
FixRaise the hands on a bench, and push less with the assisting hand.
The working arm must do most of the press.

Stop the set if

Stop if you feel sharp pain.
Stop if the working shoulder or wrist feels unstable.
End the set when you cannot meet the stated range under control.

General educational content, not individual coaching or medical advice.

Muscles worked

Prime movers

Chest · moderate confidence
Triceps · moderate confidence
Front deltoids · moderate confidence

Assisting

Deep core / trunk stabilizers · moderate confidence
Serratus anterior · moderate confidence

Equipment

Bodyweight

Optional: Floor mat, Bench

A mat is optional. Hands on a stable bench raise the incline and reduce the load.

In the app

You log this by hand. The camera coach does not watch this movement yet.

Tracking: Camera candidate

How this page was checked

Draft. A editorial reviewer has not signed this off yet.

Draft text is original copy for Wave 2 batch 2, written from the blueprint CSV row and the Wave 2 rules page of 2026-10-12. No human review is complete.
Technique, cues, rep standard, breathing, stop cues, and error corrections need independent sources and the assigned review tier (blueprint two-source rule).
Programming roles, skill tier, failure cost, timed use, goal fit, and equipment follow the rules page; the switch-on PR must confirm them.
Anatomy uses the CSV planning hints; the assigned review tier must confirm it.
Legacy relations and engine edges stay empty until the progression ladder lane and S2-CAT-005.
Timed use and goal fit copy ex_push_up, the closest Wave 1 record.
The CSV says bilateral. One arm does the work, so the record counts each side (rule 1).
Skill tier intermediate: rule 3 makes the one-arm push-up advanced, and an assisted variant is one tier lower. The CSV says beginner.
The assisting hand is on the floor wide to the side, so the record needs no extra equipment. Some coaches use a ball or a block under the assisting hand; the assigned review tier must choose.

All instruction and editorial text in this record is original draft copy written for Allena. Planning metadata comes from the internal Wave-2 blueprint CSV.

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