How to do the One-arm Push-up Negative

The One-arm Push-up Negative is a push move. You can do it at home on one mat, with no jumping and nothing that shakes the floor.

• Level 5/5
• Chest
• No equipment
• One side at a time

Form cues

1. Feet wide, one hand on your back
2. Lower on one arm for four seconds
3. Press up with both hands, switch arms halfway

Your hands carry your weight, so it loads the wrists. If your wrists hurt, tap “My wrists hurt” in the app to switch to a wrist-friendly version.

Muscles worked

Chest — Lower slowly on one arm

More bodyweight chest exercises

Easier → harder

Climb the same move from easier to harder steps. The right step leaves you two or three reps in reserve at the end of 40 seconds.

1. Step 1 · Wall Push-up
2. Step 2 · Knee Push-up
3. Step 3 · Push-up
4. Step 4 · Archer Push-up
5. Step 5 · One-arm Push-up Negative

More moves for the same area

• Wall Push-upLevel 1/5 · Wall
• Knee Push-upLevel 2/5
• Push-upLevel 3/5
• Archer Push-upLevel 4/5

Free, no sign-up. Follow today's 15 minutes with video and a timer.