Single Arm Scapular Push-up to Rotation

How to do it

Start in a plank or modified plank supported on one hand. Without bending the elbow, let your shoulder blade retract toward your spine, then press the floor away to protract it. From the protracted position, rotate your torso open toward the free arm, reaching toward the ceiling, then return. Repeat, then switch sides.

1. 1Your shoulder blade gliding as you push the floor away
2. 2Your serratus and core working to support the single-arm base
3. 3A controlled open rotation through the upper back as you reach up

Common mistakes

• ×Do not bend the supporting elbow to fake the scapular movement
• ×Avoid letting your hips sag or pike out of line
• ×Do not rush the rotation; control the open and the return

Muscles worked

The single arm scapular push-up to rotation mainly works the upper abs, with the obliques, triceps, forearms, mid chest, lower traps, lower abs, and front delts assisting.

• Upper AbsPrimary
• ObliquesSupport
• TricepsSupport
• ForearmsSupport
• Mid ChestSupport
• Lower TrapsSupport
• Lower AbsSupport
• Front DeltsSupport
• Upper ChestMinor
• Lower ChestMinor
• LatsMinor
• Lower BackMinor
• Upper TrapsMinor
• Mid TrapsMinor
• GlutesMinor
• Side DeltsMinor
• Rear DeltsMinor
• External RotatorsMinor