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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 c
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