Exercise guide
Side Lying Single Arm Triceps Push Up
- Intermediate
- Compound
- Rep-based
- Chest
- Upper arms
- Waist
This unilateral bodyweight exercise isolates the triceps by using the floor as resistance while lying on your side, effectively targeting the lateral and long heads of the triceps along with the chest.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Lie on your side on a flat surface with your legs stacked and knees slightly bent for stability.
- Wrap your bottom arm around your waist, hugging your midsection to keep it out of the way.
- Place your top hand flat on the floor in front of your bottom shoulder, with fingers pointing toward your head or slightly inward.
How to do it
- Exhale as you press firmly through your palm, extending your arm to lift your upper body off the floor until the elbow is nearly locked.
- Inhale as you slowly lower your torso back toward the floor with control, stopping just before your shoulder touches the ground.
- Maintain a steady tempo, taking 2 seconds to push up and 2 seconds to lower down.
- Complete the desired number of repetitions on one side before switching to the other.
Form checklist
- Keep your core tight to ensure your torso moves as one solid unit.
- Ensure the pushing elbow stays tucked close to your ribcage rather than flaring out.
- Avoid using your legs or hips to 'cheat' the weight upward.
- Keep your neck neutral and avoid straining your head toward the floor.
Pro tips
- Focus on pushing through the heel of your palm to maximize triceps recruitment.
- At the top of the movement, pause for a split second and squeeze the triceps to enhance the mind-muscle connection.
Make it harder
- Straighten your legs completely to increase the amount of body weight being lifted.
- Slow down the eccentric (lowering) phase to 4 seconds to increase time under tension.
Frequently asked
- What muscles does the side lying single arm triceps push up work?
- The side lying single arm triceps push up primarily targets the triceps, and also works the abs, obliques, and serratus anterior as secondary muscles.
- What equipment do you need for the side lying single arm triceps push up?
- The side lying single arm triceps push up requires no equipment — just your body weight.
- Is the side lying single arm triceps push up good for beginners?
- The side lying single arm triceps push up is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.