Here’s a complete breakdown of how to perform a one-arm push-up, from the most stable beginner setup to the strictest variation. Start in a quadruped position and depress your scapula (pull the shoulder blade down). Your working hand must be directly under your shoulder, forming a straight vertical line. Rotate the hand about 30° inward and spread your fingers to create a wider base of support. The critical step: externally rotate the shoulder of the working arm. This keeps your elbow tracking close to your torso instead of flaring out, reducing shoulder irritation risk. Move into a plank position. Keep your working leg straight and avoid a straddle early on. Dorsiflex the working foot. Position the support leg about 45° out to the side. For the easiest variation, keep the support foot flat on the floor, sole fully in contact, for maximum stability (like a hydraulic support leg on heavy equipment). Rotate your chest slightly upward, brace your core, and begin the push-ups. To increase difficulty, use parallettes for extra range of motion. For a cleaner, stricter look: - Turn the support foot into dorsiflexion like the working leg - Move from the “lambda” stance into a straddle position - Keep your torso parallel to the floor - Use a wall if needed to prevent twisting - Keep the working arm stacked and straight under the shoulder — don’t let it collapse inward Each adjustment significantly increases the demand. The final progression is bringing the feet together. However, strict feet-together one-arm push-ups are extremely rare — most strong athletes perform them in a straddle stance. Master the setup. Own the alignment. Build strength step by step. #OneArmPushUp, #Calisthenics, #BodyweightTraining, #oapu, - @cali.hoss