Single Arm Scapula Push up

The Single Arm Scapula Push up is a challenging and effective exercise that targets the muscles in your chest, shoulders, and arms, while also engaging your core and stabilizer muscles. This compound movement requires you to push yourself up from a prone position using just one arm, while keeping the other arm extended straight out in front of you. The key focus of this exercise is on the scapula (shoulder blades) and their movement. Performing the Single Arm Scapula Push up requires proper form and control to ensure maximum benefits and minimize the risk of injury. This exercise helps improve your upper body strength and stability, enhances shoulder mobility, and can even aid in correcting muscular imbalances. To get the most out of this exercise, it is essential to engage your core by contracting your abdominal and gluteal muscles, which will help maintain a stable spine and prevent excessive rotation or sagging. Additionally, be mindful of your scapular position throughout the movement, thinking about pulling your shoulder blade down and back as you push through the exercise. Incorporating the Single Arm Scapula Push up into your workout routine can help you strengthen your upper body, challenge your stability, and improve your overall functional fitness. Remember to start with proper progressions and gradually increase the difficulty as your strength and technique improve.

Instructions

• Start by getting into a push-up position with your body in a straight line and your hands shoulder-width apart.
• Extend one arm straight out in front of you, keeping it parallel to the ground.
• Engage your core and slowly lower your body towards the ground by bending your elbows, while maintaining control and stability.
• Simultaneously retract and depress your scapula (shoulder blade) on the arm that is extended.
• Pause for a moment when your chest is just above the ground or mat, and then push yourself back up to the starting position.
• Repeat the movement with the opposite arm extended in front of you.
• Continue alternating arms for the desired number of repetitions or time.

Tips & Tricks

• Engage your core muscles throughout the exercise to maintain stability and control.
• Focus on keeping your scapula (shoulder blades) retracted and squeezed together as you perform the movement.
• Maintain proper form by aligning the wrist, elbow, and shoulder in a straight line.
• Start with a lighter weight or modification if you're new to single-arm movements to ensure proper muscular engagement.
• Perform the exercise in a slow and controlled manner, emphasizing the mind-muscle connection.
• Breathe rhythmically throughout the movement, inhaling during the eccentric phase and exhaling during the concentric phase.
• Gradually increase the challenge by progressing to a deeper range of motion as your strength and control improve.
• Incorporate a variety of exercises targeting the scapula and shoulder muscles to develop overall strength and stability.
• Stay consistent with your training, gradually increasing intensity and resistance over time to continue challenging your muscles.
• Listen to your body and avoid any movements or weights that cause pain or discomfort, adjusting the exercise as needed.