Exercise guide · intermediate
Push Up Arm Lift
The push up arm lift combines a standard push-up with an alternating forward arm raise, targeting the triceps and pectorals while adding a balance challenge. The single-arm lift phase engages the core and shoulders for anti-rotation stability.
- Equipment
- bodyweight
- Typical range
- 8–15 reps
- Also works
- chest, shoulders, core
01 · Set up
Choose a grip that keeps your wrists straight and place your upper arms in the position required by the exercise.
Brace your torso and begin with the elbows bent while keeping the shoulders quiet.
02 · Perform
Lower the resistance toward the chest with the forearms close to vertical.
Stop before the shoulders roll forward or the upper arms move beyond a controllable range.
Press the resistance away along the same path and stabilize before repeating.
Coaching tips
- Stack wrists over forearms.
- Lower toward the chest.
- Keep the shoulders controlled.
Common mistakes
- Flaring the elbows directly sideways.
- Dropping through the bottom position.
- Letting the shoulders roll forward.
What it should feel like
Expect the triceps to do most of the work, without sharp or joint-focused pain.
Stop or modify when
Stop or shorten the range for sharp, sudden, worsening, or joint-focused pain.
Reviewed alternatives