Push Up vs One Arm Push Up
Which one fits your Chest workout plan?
Contents
Planfit users log Push Up more often — 10,535 sessions vs 1. Compare Chest form, muscles worked, and when to use each.
Compare the benefits of Push Up and One Arm Push Up and pick the one that fits your Chest workout.
Push Up vs One Arm Push Up: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Push Up more often — 10,535 sessions compared to 1 for One Arm Push Up.
What most people do isn't always what fits you. Push Up and One Arm Push Up differ in the muscles they work, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Push Up and One Arm Push Up Differ
| What differs | Push Up | One Arm Push Up |
|---|---|---|
| One side at a time | No | Yes |
| Difficulty | 3 of 5 | 5 of 5 |
| Sessions logged by Planfit users | 10,535 sessions | 1 sessions |
How to Do Push Up
Push Up Muscles Worked: Chest
Form
- 1. Please lower yourself until your chest is just about to touch the floor.
- 2. At this time, your forearms should be perpendicular to the floor.
- 3. Engage your chest and return to the starting position.
Coach's Tips
- 1. Please go down only as much as you can without straining your shoulders.
- 2. Keep your core engaged to prevent your hips from dropping.
For a full Push Up guide with alternatives and benefits, see the Push Up exercise guide.
How to Do One Arm Push Up
One Arm Push Up Muscles Worked: Chest
Form
- 1. Slowly lower your chest towards the floor using the strength of the supporting arm.
- 2. Lower yourself until your elbow is around 90 degrees.
- 3. Push your body up with the strength of your chest and arms to return to the starting position.
- 4. Perform the designated number of repetitions with one arm, then repeat the same with the opposite arm.
Coach's Tips
- 1. Since it's a high-difficulty movement, it's best to challenge yourself after building sufficient push-up skills.
- 2. At first, it's okay to practice with a modified one-arm push-up on your knees.
- 3. If you feel pain in your shoulders or elbows, stop immediately and lower the difficulty.
For a full One Arm Push Up guide with alternatives and benefits, see the One Arm Push Up exercise guide.
Frequently Asked Questions
Which is better for Chest, Push Up or One Arm Push Up?
Planfit users log Push Up more often — 10,535 sessions against 1 for One Arm Push Up. Both train Chest, so pick the one that matches the equipment you have and the muscles you want to load.
What equipment do Push Up and One Arm Push Up need?
Push Up needs bodyweight only, and One Arm Push Up needs bodyweight only.
Which is easier to start with?
Push Up is the easier place to start. Move to One Arm Push Up once your form holds up.
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