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Bench Assisted One Arm Push-up

Bench Assisted One Arm Push-up

The Bench Assisted One Arm Push-up is an advanced variation of the classic push-up exercise that targets the chest, shoulders, triceps, and core muscles. This exercise is perfect for those looking to take their upper body strength and stability to the next level. To perform the Bench Assisted One Arm Push-up, you will need a bench or an elevated surface. Position yourself facing away from the bench, with your feet shoulder-width apart and your hands placed on the ground slightly wider than shoulder-width apart. One hand should be on the bench while the other remains on the ground. As you lower yourself down, focus on keeping your core engaged and your body in a straight line. Lower your chest as close to the ground as possible while maintaining control and stability. Then, push through the working arm to return to the starting position. By utilizing the bench assistance, you can gradually build up the strength and stability required to perform a full one-arm push-up. As you progress, you can gradually reduce the assistance provided by the bench until you can perform the exercise with just one arm on the ground. Remember to maintain proper form throughout the exercise, and listen to your body. If you experience any pain or discomfort, it's important to modify the exercise or seek guidance from a fitness professional. Incorporate this challenging variation into your upper body workout routine to spice things up and keep making progress on your fitness journey!


  • Start by setting up a bench parallel to a wall, with enough space in between to comfortably perform the exercise.
  • Place your non-working hand on the bench, with your fingers pointing towards the wall.
  • Extend your legs and position yourself in a push-up position, with your working hand on the floor.
  • Engage your core, keep your body in a straight line, and lower your chest towards the floor by bending your working arm.
  • Push yourself back up to the starting position, using the strength of your working arm.
  • Repeat for the desired number of repetitions, then switch to the other arm and repeat the exercise.

Tips & Tricks

  • Focus on maintaining proper form throughout the movement to ensure effective muscle engagement and reduce the risk of injury.
  • Engage your core muscles by contracting your abdominals and glutes to provide stability and support during the exercise.
  • If you're finding it difficult to perform a full one-arm push-up, start with a bench assisted variation. Gradually decrease the level of assistance as you get stronger and more comfortable with the movement.
  • Ensure proper hand placement by positioning your hand directly under your shoulder for optimal stability and alignment.
  • Maintain a controlled and smooth tempo during both the lowering and pushing phases of the exercise to maximize muscle activation.
  • Don't forget to breathe! Inhale during the lowering phase and exhale during the pushing phase to maintain a steady flow of oxygen to your muscles.
  • Warm up properly before attempting the bench assisted one-arm push-up to prepare your muscles and joints for the exercise.
  • Include other exercises that target the chest, triceps, and core muscles in your workout routine to complement the benefits of the bench assisted one-arm push-up.
  • Gradually increase the difficulty of the exercise over time by progressively lowering the height of the bench or incorporating other advanced variations, such as elevated one-arm push-ups or plyometric push-ups.
  • Listen to your body and avoid pushing yourself too hard. Give yourself enough time to recover between workouts to prevent overtraining and promote muscle growth.

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