One-arm scapular pushup (One-arm shoulder pushup)

Muscles

• Serratus anterior
• Rectus abdominis
• External oblique
• Internal oblique

Technique

1. Get into a One-arm plank position.
2. Go into Shoulder retraction , so that your body drops down, without bending at the elbow.
3. Then back into Shoulder protraction , making your body rise up again.

Form tips

1. Keep your arm straight the whole time.
2. Keep your Abs engaged and a posterior Pelvic tilt .
3. Do not let your shoulder elevate towards your ear: keep it depressed the whole time ( Shoulder depression ).

Similar Exercises

• Lateral plank walk
• One-arm one-leg plank
• High plank to low plank
• Archer pushup
• Serratus rock

Equipment

• Ground (hands or body)