Push-ups and presses
Airplane push-ups
- Kit
- No kit
- Works
- chest · front delts · triceps
- Also
- obliques · abs · upper back · glutes
The airplane push-up is a wide-stance push-up where you shift your weight onto one arm and stretch the other arm out to the side like a wing, so it offers only light support. It loads one side of the chest and shoulder much harder than a standard push-up and demands real trunk control to stop the hips twisting. It suits you if regular push-ups feel easy and you want to work toward single-arm strength.
Form
How to do airplane push-ups
- 1Set up in a push-up position with your hands wider than your shoulders, feet spread for a stable base, and your body in one line from head to heels.
- 2Shift your weight over one hand and bend that elbow to lower your chest toward it, letting the other arm straighten out to the side with the palm down and the elbow locked.
- 3Keep lowering under control until your chest is close to the working hand, breathing in as you descend, and keep your hips square to the floor.
- 4Press hard through the working arm and push the floor away to return to the start, breathing out as you rise, and use the wing arm only as a light brace.
- 5Keep the effort going for the whole set and work both sides evenly so one shoulder does not do all the pressing.
Watch for
Common mistakes
The hips rotate open so the movement turns into a side plank.
Fix: Squeeze your glutes and keep both hip bones pointing at the floor throughout.
The wing arm bends and takes most of the load, making it a wide push-up.
Fix: Keep that elbow locked and the palm flat, using it for balance rather than pressing.
Dropping fast and bouncing off the bottom.
Fix: Lower at a steady pace you can stop at any point, then press without a rebound.
Variations
Easier and harder
Sessions
Put it in a workout
None of the fixed workouts uses it. Pick a workout for your kit, or start today's session on /gym.