A Typical Session
24 Min
Warm-up
5m
Main Set
14m
Cooldown
5m
10 kcal
/ min (est.)
3 × 8 per side
sets × reps
Why this exercise
Difficulty: Advanced
A unilateral push-up variation that builds strength toward one-arm push-ups.
StrengthCoreEndurance
Workout Intensity
Est. burn rate
Low
Med
High
Sets
3
Reps
8 per side
Rest
75s
How to Perform
- 1.Start in a wide push-up position.
- 2.Shift weight to one arm and lower toward that hand.
- 3.Keep the other arm straight out to the side.
- 4.Push back up and alternate sides.
Pro Tips
- •Keep core tight throughout.
- •Progress gradually to this variation.
- •Focus on control, not speed.
Equipment
None
Safety
Master standard push-ups first.
Quick Notes
- •Perform with controlled tempo.
- •Use a mat if wrists are sensitive.
- •Track progress and increase reps slowly.