Sliding One-Arm Push-Up
The sliding one-arm push-up is a push-up with one hand under the chest while the other hand slides out to the side as you descend. It works the chest, triceps and front shoulder on one side along with the trunk muscles that keep you square, and it is the last assisted step before a one-arm push-up.
Also called: Sliding One Arm Pushups, Sliding One-Arm Pushup · Equipment: bodyweight · Pattern: push
Step by step
- Start in a push-up position with your working hand under your chest, knuckles beneath the shoulder.
- Place your other hand out to the side on a surface where it can slide, such as a smooth floor or a towel.
- Straighten your knees so your body is one line from head to heels.
- Descend straight down until your chest gently touches the floor, letting the supporting hand slide away as needed.
- Pause gently, then press back up through the working arm while the supporting hand slides back in.
- If your body drifts towards the supporting arm, shift more weight onto the working arm.
- Work one side for the whole set, weaker arm first, then switch.
- Straight down, straight up
- Let the support hand slide
- Weight on the working arm
- Body square to the floor
- Chest gently to the floor
In VALDA, these cues are one tap away on the exercise while you train.
What it trains
| Muscle | Role | Evidence |
|---|---|---|
| Pectoralis major: sternocostal (mid) | Prime mover | C |
| Triceps brachii | Prime mover | C |
| Anterior deltoid: anterior | Secondary | C |
| Obliques (internal/external) | Stabiliser | D |
| Serratus anterior | Stabiliser | D |
| Rectus abdominis | Stabiliser | D |
Evidence grades: A = strong research base · B = good · C = limited · D = coaching consensus.
What goes wrong, and the fix
Drifting towards the supporting arm
Fix: Shift more weight onto the working arm and keep the body over it.
Pressing through the sliding hand
Fix: Let the supporting hand rest lightly and slide; push through the working arm.
Hips twisting
Fix: Brace your abs and keep your hips square to the floor.
Alternating sides each rep
Fix: Finish all reps on one arm before switching to the other.
What the research says
StrengthMuscle growth
- Push-up research — Studies find push-ups matched to the bench press for load or muscle activity produce similar strength and muscle gains. This rung concentrates that load on one arm.
- Instability — Research reviews find unstable conditions keep muscle activity high but allow less force, so balance-heavy rungs suit skill and control work more than maximal strength.
- Sets and reps — Hampton's Hybrid Calisthenics standards run from 2 sets of 5 to 2 sets of 12 per side, weaker arm first. There is no research comparing schemes for this rung.
Log the sliding one-arm push-up in VALDA, with these cues one tap away while you train and your history for it in one place.
General information about exercise technique, not medical advice. If you have an injury or a health condition, your healthcare provider is the right person to ask.