Single Arm Scapula Push up

Description

How to Do Single Arm Scapula Push up

1. 1
   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.

2. 2
   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.

3. 3

   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.

4. 4

   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.

5. 5

   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.