Single Arm Scapular Push Up To Rotation

Muscles worked

Setup

1. Start in a high plank position with your hands directly under your shoulders and feet set wider than hip-width for stability.
2. Shift your weight onto your right hand and place your left hand behind your head or across your chest.
3. Engage your glutes and core to create a rigid, straight line from your head to your heels.

How to do it

1. Inhale and lower your chest slightly by retracting your right shoulder blade toward your spine, keeping the elbow completely locked.
2. Exhale and push through the floor to protract the shoulder blade, then immediately rotate your torso to the left, pointing your chest toward the side wall.
3. Pause at the peak of the rotation for one second, maintaining a strong, stable base through the supporting shoulder.
4. Slowly rotate back to the center and repeat for the desired reps before switching arms.

Form checklist

• Keep the supporting arm's elbow locked; do not turn this into a standard push-up.
• Ensure your hips stay level during the scapular push-up and only rotate during the second phase.
• Avoid shrugging the supporting shoulder toward your ear; keep it depressed and away from the neck.
• Follow the rotation with your gaze to encourage full thoracic mobility.

Pro tips

• Focus on 'pushing the floor away' as hard as possible during the protraction phase to maximize serratus anterior engagement.
• Think of your body as a single rigid unit rotating around the axis of your supporting shoulder to prevent lower back compensation.

Make it harder

• Narrow your foot stance to significantly increase the stability demand on your core.
• Hold a light dumbbell in the rotating hand to add resistance to the thoracic rotation and rear deltoid.

Frequently asked

What muscles does the single arm scapular push up to rotation work?

The single arm scapular push up to rotation primarily targets the obliques, rhomboids, serratus anterior, and trapezius, and also works the abs, erector spinae, glutes, and quadriceps as secondary muscles.

What equipment do you need for the single arm scapular push up to rotation?

The single arm scapular push up to rotation requires no equipment — just your body weight.

Is the single arm scapular push up to rotation good for beginners?

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

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