Alternating Arm-Raise Push-Up
Chest · Bodyweight · Beginner
How to do it
- Start in a push-up position with your hands slightly wider than shoulder-width apart and your feet together.
- Extend one arm straight out to the side, parallel to the ground.
- Lower your body towards the ground by bending your elbows, keeping your back straight and core engaged.
- Push back up to the starting position, using your chest muscles to lift your body.
- Repeat with the other arm extended.
Muscles worked
Primary: Pectorals
Secondary: Triceps, Shoulders, Core
Is your Alternating Arm-Raise Push-Up good?
Enter your bodyweight to compare against Buffro's nine strength ranks. The source is Buffro's exercise-specific standards, not a generic chart copied across every movement.
| Buffro rank | Clean reps |
|---|---|
| Beginner | 5 reps |
| Novice | 10 reps |
| Intermediate | 16 reps |
| Advanced | 23 reps |
| Expert | 30 reps |
| Veteran | 39 reps |
| Elite | 48 reps |
| Master | 58 reps |
| Apex | 67 reps |
These targets mirror Buffro's bodyweight-rep rank math for adults under 40 and adjust for bodyweight. They are training benchmarks, not medical or safety limits.
The table uses the same nine tiers as the Buffro app for Alternating Arm-Raise Push-Up.
Sets and reps
Use an easy load and stop well before failure while you learn the movement.
Finish most sets with 1-3 good reps still available.
Use strict form and progress the load only after the top of the rep range is clean.
Common mistakes
- Using momentum to finish the rep. Keep your body controlled so the target muscles, not swinging, create the movement.
- Shortening the range as fatigue builds. Use the largest pain-free range that keeps tension on your pectorals.
- Turning the set into a speed contest. Pause briefly in the hardest position, then control the return instead of dropping into the next rep.
Alternating Arm-Raise Push-Up FAQ
What muscles does the Alternating Arm-Raise Push-Up work?
The primary target is pectorals. It also involves triceps, shoulders, core while you keep the movement controlled.
How many sets and reps should I do for the Alternating Arm-Raise Push-Up?
Start with 3 sets in a repeatable range. Use 6-12 reps for most compound work or 10-15 for smaller isolation work, then add load after you can complete every rep cleanly.
How should I read the Alternating Arm-Raise Push-Up strength standards?
Use clean reps through the same range each set. Buffro adjusts bodyweight-rep standards for bodyweight, sex, and the movement's difficulty family.
