One-Arm Push-Up — Shoulder-Width Stance

Push horizontal · reps · unilateral The base narrows to shoulder-width — the same foot width you used through the incline phase. The press does not change; the anti-rotation demand rises sharply because the base of support is smaller.

The movement

Identical to the wide stance, but on a narrower base. Lower the chest to the floor and press back, on one arm. The trunk does not rotate a single degree. Do all reps on one side, then switch.

Set-up — and what each part is for

  • Feet on the balls of the feet, heels lifted, shoulder-width.
  • Working hand flat on the floor under its shoulder.
  • Free hand parked firmly in the small of the back.
  • Body one straight line. Glutes squeezed, abdominals braced hard. Pelvis square.
  • Working shoulder packed down; hand screwed into the floor; armpit closed, lat engaged.
  • Head neutral, gaze to the floor a little ahead.

The rep — rehearse it before you do it

  • Down (2 s). Brace everything before the descent — a narrower base means more torque to control. Elbow ~45°, chest toward the floor. → Feel the same near-maximal press as the wide stance, now with a markedly stronger, continuous anti-rotation demand through the obliques and serratus.
  • Bottom. Chest grazes the floor, brief still pause. → Feel the trunk working noticeably harder than on the wide base; the smaller footprint exposes any twist.
  • Up. Press to a complete lockout, no twist; armpit closed throughout.

Watch for

  • Rotation returning as the base narrows → if the twist is habitual, regress to the wide stance and rebuild.
  • Weight drifting toward the free side → keep the body centered over the working arm.
  • Range or lockout compromised → full range or end the set.
  • Elbow flaring under fatigue → hold ~45°.

Breathing

Sharp exhale through the press; trunk braced between reps, never soft.

Within the level

  • Harder: 3 s descent; dead-start from the floor; paused isometric at the bottom.
  • Easier: widen the feet a touch toward the wide stance. Slow negatives build the rep without progressing the count.

Dose

Test a clean max on each side; work at half of the weaker side (rounded down), max 5 reps per set, same count both sides, weaker side first, spread through the day. Stop each set well short of failure.