Single Arm Scapula Push up

Master the single-arm scapula push-up to build unilateral scapular stability and strength.

AdvancedBack Body weight

Movement: Compound
Force: Push
Per set: 1 min
Rest: 2 min

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Variations of Single Arm Scapula Push up

Compound

Cable Single Arm High Scapular Row

Back · Cable

Intermediate

Compound

Cable Single Arm Low Scapular Row

Back · Cable

Intermediate

Isolation

Kneeling Scapular Push-Up

Back · Body weight

Intermediate

Compound

Scapular Pull Up

Back · Body weight

Intermediate

Description

A variant of the standard push up that primarily focuses on the scapula, performed using a single arm.

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How to do Single Arm Scapula Push up

01
Setup
Start in a high plank position with one hand on the floor, directly under your shoulder, and the other arm extended out to the side for balance or behind your back. Your body should form a straight line from head to heels.
02
Setup
Spread your fingers wide on the supporting hand and press firmly into the floor, engaging your core and glutes to maintain a stable torso without any rotation.
03
While keeping your supporting elbow completely straight, slowly allow your shoulder blade to retract and depress, letting your torso sink slightly towards the floor without bending your arm. Inhale during this phase.
04
Actively push through your hand to protract and elevate your scapula, pressing your body away from the floor and rounding your upper back slightly. Exhale as you push up.
05
Control the movement, focusing solely on the motion of the scapula around the rib cage, ensuring your arm remains locked straight. Repeat for the desired number of repetitions before switching arms.

Tips

Maintain a rigid core and glutes throughout the movement to prevent unwanted hip rotation or sagging, which can reduce the effectiveness of the exercise on the scapula.
Focus on the feeling of your shoulder blade gliding around your rib cage, emphasizing the protraction phase to maximize serratus anterior activation, which is key for shoulder stability.
Keep your supporting elbow locked straight; the movement should come entirely from your shoulder blade, not from elbow flexion or extension.
If a full single-arm version is too challenging, start with two hands and progress to placing one hand on an elevated surface for assistance, gradually reducing the elevation as you get stronger.

Common mistakes

Bending the elbow turns this into a partial push-up; ensure your supporting arm remains completely straight throughout the entire range of motion, focusing only on controlled scapular movement.
Allowing your hips to sag or your torso to rotate indicates a lack of core stability; keep your core tight and body in a straight line from head to heels to properly isolate the scapula.
Shrugging your shoulders excessively during protraction can over-engage the upper traps; aim for controlled scapular elevation and protraction without creating unnecessary neck tension.

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Questions

Is Single Arm Scapula Push up good for beginners?

Single Arm Scapula Push up is rated advanced. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Single Arm Scapula Push up?

You need Body weight to perform Single Arm Scapula Push up. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Single Arm Scapula Push up?

Maintain a rigid core and glutes throughout the movement to prevent unwanted hip rotation or sagging, which can reduce the effectiveness of the exercise on the scapula. Focus on the feeling of your shoulder blade gliding around your rib cage, emphasizing the protraction phase to maximize serratus anterior activation, which is key for shoulder stability. Keep your supporting elbow locked straight; the movement should come entirely from your shoulder blade, not from elbow flexion or extension. If a full single-arm version is too challenging, start with two hands and progress to placing one hand on an elevated surface for assistance, gradually reducing the elevation as you get stronger.

What are common mistakes when doing Single Arm Scapula Push up?

Bending the elbow turns this into a partial push-up; ensure your supporting arm remains completely straight throughout the entire range of motion, focusing only on controlled scapular movement. Allowing your hips to sag or your torso to rotate indicates a lack of core stability; keep your core tight and body in a straight line from head to heels to properly isolate the scapula. Shrugging your shoulders excessively during protraction can over-engage the upper traps; aim for controlled scapular elevation and protraction without creating unnecessary neck tension.