Strength
Shoulder width three-point push-up
A demanding unilateral stability challenge that builds elite upper-body strength and core anti-rotation control.
How to perform.
Follow the sequence — setup is half the lift.
Begin in a high plank position with your hands placed directly under your shoulders and your feet set wider than hip-width for stability.
Shift your weight slightly to the left side and lift your right hand off the floor, placing it firmly behind your lower back.
Engage your glutes and core to keep your hips parallel to the ground, preventing any lateral tilting or rotation.
Inhale as you lower your chest toward the floor by bending your left elbow, keeping it tucked at a 45-degree angle to your torso.
Pause briefly at the bottom when your chest is just above the floor, ensuring your shoulders remain level.
Exhale and press through your palm to return to the starting position while maintaining a rigid spine.
Complete the desired number of repetitions on one side before switching your hand placement to the other arm.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Allowing the hips to rotate or sag toward the floor during the descent.
- Flaring the working elbow out too wide, which puts unnecessary stress on the shoulder joint.
- Holding the breath instead of using rhythmic breathing to support core tension.
- Placing the feet too close together, making it nearly impossible to balance.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.