Single Arm Scapula Push Up

Muscles worked

Setup

1. Start in a high plank position with your hands directly under your shoulders.
2. Move your feet wider than hip-width to create a stable base for balance.
3. Shift your weight onto one arm, placing that hand slightly more toward the center of your chest.
4. Place your non-working hand behind your lower back or across your chest.

How to do it

1. Keeping your arm perfectly straight, slowly lower your chest toward the floor by retracting your shoulder blade.
2. Inhale as you lower, ensuring your hips and shoulders remain parallel to the ground.
3. Exhale and push through your palm to protract the shoulder blade, driving your upper back toward the ceiling.
4. Maintain a controlled 2-0-2-1 tempo, pausing for one second at the peak of the protraction.

Form checklist

• Keep the elbow of the working arm fully locked throughout the entire movement.
• Prevent the hips from sagging or rotating toward the floor.
• Maintain a neutral spine with your core braced and chin tucked.
• Ensure the movement occurs only at the shoulder blade, not the elbow or waist.

Pro tips

• Imagine you are trying to push the floor away from you as hard as possible at the top of the rep to maximize serratus anterior recruitment.
• Squeeze your glutes and quads intensely to minimize torso rotation and stabilize the pelvis against the unilateral load.

Make it harder

• Elevate your feet on a bench or box to shift a higher percentage of your body weight onto the working shoulder.
• Narrow your foot stance to significantly increase the anti-rotational demand on your obliques and deep core.

Frequently asked

What muscles does the single arm scapula push up work?

The single arm scapula push up primarily targets the deltoids and serratus anterior, and also works the abs, obliques, pectorals, and triceps as secondary muscles.

What equipment do you need for the single arm scapula push up?

The single arm scapula push up requires no equipment — just your body weight.

Is the single arm scapula push up good for beginners?

The single arm scapula push up is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.

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