Single-Arm Scapula Push-Up
The scapula push-up on one straight arm: from a one-arm plank, the chest sinks toward the floor and rises again by the working shoulder blade alone.
How to do it
Setup
High plank on one straight arm, hand under the shoulder, feet set wide for balance, the free arm off the floor.
Steps
- Let the chest sink toward the working hand, elbow straight.
- Push the floor away until the shoulder blade spreads.
- Keep the hips level; switch arms after the set.
Common mistakes
Hips twisting toward the free side: widen the feet and brace. Elbow bending: it stays locked; the blade does the work. Trying it before two-arm scapula push-ups are easy: master those first.
Breathing
Exhale pushing the floor away, inhale sinking.
