Single Arm Doorway Pushup
Builds unilateral pressing strength and core stability using a doorway.
ChestAdvancedStrengthPush
At a glance
| Muscles worked | Primary: chest. Secondary: triceps, shoulders, core |
|---|---|
| Muscle group | Chest |
| Difficulty | Advanced |
| Type | Strength · Push |
| Sets & reps | 3 sets × 6-10 each side |
| Estimated calories burned | ~6 kcal |
How to do it
- Place one hand on the door frame and step back into a plank position.
- Lower the chest toward the frame with control.
- Press back up while keeping the body rigid.
- Complete reps then switch sides.
- Keep the core tightly braced.
Equipment
- Doorway
Coaching tips
Benefits
Builds unilateral pressing strength and core stability using a doorway.
Common mistakes
Avoid rotating the hips or letting the shoulder collapse.
Make it harder
Elevate the feet or move the hand farther from the door frame.
Make it easier
Perform regular doorway push-ups or incline versions.
Breathing
Exhale as you press, inhale as you lower.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Intermediate · 3 sets × 10-12 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.