How to Do a One Arm Tricep Push Up

  1. Lie on your side with knees slightly bent and place your top hand flat on the floor in front of your chest. .
  2. Place your bottom arm across your torso or under your ribcage.
  3. Push through your top hand to lift your upper body, extending the arm fully, then lower back down with control.

Muscles Affected


Primary muscles: Triceps brachii

Secondary muscles: Chest, shoulders, core

Equipment: None (just a mat)

Band Reverse Plank

Proper Form And Breathing Pattern

Keep your body stable and avoid twisting. Exhale as you push up. Inhale as you lower down. .


Sets And Reps

Perform 2–3 sets of 8–12 reps per arm.

Benefits of One Arm Tricep Push Up

  1. Isolates and strengthens the triceps
  2. Improves arm control and muscular endurance