Skip to main content
Also known as: One-arm shoulder pushup.

​
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

  • Keep your arm straight the whole time.
  • Keep your Abs engaged and a posterior Pelvic tilt.
  • Do not let your shoulder elevate towards your ear: keep it depressed the whole time ( Shoulder depression).
Logging: Repetitions done on one side.

​
Muscles

Strength

Primary

  • Serratus anterior
  • Abs
  • Obliques

Secondary

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

​
Equipment

Ground (hands or body)
Ground (hands or body)

​
Appears in

Calisthenics skills
Joint movements
Trunkflexion
Shoulderprotraction
trains stretches

​
Progressions

e05g

Incline one-arm pushup

Intermediate
e0ri

Decline hollow plank block push

Intermediate
e0rk

Decline hollow plank block walk

Intermediate

​
Regressions

e07e

One-arm plank

Novice
e0ab

Scapular pushup

Beginner
e17h

Lateral plank walk

Intermediate
e07d

One-arm one-leg plank

Intermediate
e053

High plank to low plank

Novice
e0p5

Archer pushup

Intermediate
e0ix

Serratus rock

Beginner
Want to log this exercise? Open it in Calistree. Text and images are used under CC BY-NC-ND 4.0; the video plays from the original source.