Single Arm Scapula Push Up
Single Arm Scapula Push Up Exercise Description
The Single-Arm Scapula Push-Up is a straight-arm plank variation that emphasizes controlled movement of the shoulder blade while the elbow stays extended. The primary driver is the serratus anterior during protraction (“pressing the floor away”), with assistance from the trapezius and rhomboids during controlled retraction. Rotator cuff muscles, the trunk musculature, and the glutes act as stabilizers to maintain a neutral spine and level pelvis. Because load is borne on one arm, it challenges scapular control and shoulder girdle stability on that side. The goal is precise scapulothoracic motion—small, smooth reps without elbow bending, torso rotation, or shoulder shrugging.
- Muscle Groups: Chest
- Target Muscles: Serratus Anterior
- Assisting Muscles: Rhomboid Major, Trapezius - Middle Fibers
- Stabilizing Muscles: Gluteus Medius, Infraspinatus, Multifidus, Subscapularis, Transversus Abdominis
- Body Area: Upper Body
- Body Parts: Chest
- Body Surface: Side
- Body Symmetry: Unilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Scapular Protractors, Scapular Upward Rotators
- Joint Involvement: Single-joint
- Muscle Location: Rib Cage Muscle
- Movement Direction: Other
- Muscle Position: Lateral
- Gender: Male
How To Do The Single Arm Scapula Push Up Exercise
‘- Set up in a high plank with one hand under the same-side shoulder, fingers spread; feet wider than hip-width for stability.
– Place the non-working hand on your low back or across your chest to prevent assisting.
– Brace lightly: ribs down, glutes engaged, head in line with your spine, hips square to the floor.
– Screw the working hand into the floor (gentle external rotation), keep the elbow extended without locking, and keep the shoulder away from the ear.
– Inhale and let the chest drift slightly toward the floor as the shoulder blade glides toward the spine (retraction); do not bend the elbow.
– Exhale and press the floor away, allowing the shoulder blade to move around the ribcage (protraction); maintain a long neck and level hips.
– Keep the range small and controlled—no sagging through the lower back and no piking at the hips.
– Avoid shoulder winging: if the inner border of the scapula lifts off the ribcage, reduce range and re-establish tension through the hand and midsection.
– Pause briefly in protraction, then repeat smooth, continuous reps.
– Switch sides with the same setup and cues.
Single Arm Scapula Push Up Tips
‘- Set your working hand directly under the same-side shoulder with fingers spread for a solid base.
– Place your non-working hand on your low back or across your chest to prevent it from assisting.
– Brace lightly by bringing ribs down, engaging glutes, keeping your head in line, and hips square to the floor.
– Gently “screw” the working hand into the floor (external rotation) while keeping the elbow extended but not locked.
– Keep the shoulder away from your ear and maintain a long neck throughout the movement.
– Inhale as you let the chest drift slightly toward the floor, allowing the shoulder blade to glide toward the spine without bending the elbow.
– Exhale as you press the floor away, letting the shoulder blade move around the ribcage while keeping hips level.
– Use a small, controlled range of motion with no sagging through the lower back and no piking at the hips.
– If the inner border of the scapula starts to lift off the ribcage (winging), shorten the range and re-establish tension through the hand and midsection.
Single Arm Scapula Push Up Beginner Introduction
The Single-Arm Scapula Push-Up is a plank-style bodyweight drill that highlights how the shoulder blade moves over the ribcage while the arm remains long. Only one arm supports the upper body, so that side of the chest, shoulder, and upper back works harder to guide the motion. The rib cage muscle around the side of the chest takes the lead during the forward phase, while the traps and upper back join in as the shoulder blade glides slightly toward the spine. Throughout the movement, the shoulders, core, and glutes contribute by holding the body steady from head to hips.
This exercise centers on very refined control rather than big, dramatic reps. The chest and shoulder blade shift subtly forward and back, with the elbow not bending and the torso resisting any twisting. The idea is smooth, deliberate motion around the shoulder, with the neck relaxed and the hips staying at the same height. Because the load is shifted to one arm, it places a premium on shoulder stability, controlled scapular motion, and a solid midsection.