CalisthenicsIn review

One-Arm Push-Up

A push-up on one hand, with the feet wide for balance.

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: Advanced
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 and the other hand behind the back or on the hip.
Set the feet wider than the hips and keep the body in one line.

Do the rep

Lower until the chest is a fist's height above the floor, with the hips level.
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 to a fist's height above the floor on one hand and ends at a straight working arm with the hips level; count each side.

Breathing

Inhale as you lower; exhale as you press up.

Cues

Keep the hips square to the floor.
Set the feet wide.
Bring the feet closer together when the reps get easy.

Common mistakes

Twisting the torso
What you seeThe chest turns away from 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.
Short range
What you seeThe chest stops well above the floor.
FixRaise the hands on a bench and use the full range.
Full depth makes the rep count.

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 advanced: rule 3 names the one-arm push-up. The CSV says beginner.

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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