> ## Documentation Index
> Fetch the complete documentation index at: https://movement.mantavyam.com/llms.txt
> Use this file to discover all available pages before exploring further.

# One-arm scapular pushup

> Intermediate · Dynamic · Unilateral. Strength

<video controls playsInline preload="none" poster="/images/exercises/e0pn.jpg" src="https://firebasestorage.googleapis.com/v0/b/calistree.appspot.com/o/exerciseVideos%2Fe0pn%2Fe0pn-264.mp4?alt=media&token=556ec630-8d7d-4558-a7a7-f1ca24060e93" className="w-full aspect-square rounded-xl" />

Also known as: One-arm shoulder pushup.

| | |
| - | - |
| **Difficulty** | Intermediate |
| **Velocity** | Dynamic |
| **Symmetry** | Unilateral |
| **Athlete** | Louis |
| **Video length** | 29 s |

## 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).

<Info>
  **Logging:** Repetitions done on one side.
</Info>

## Muscles

<div className="rounded-2xl border border-gray-200 dark:border-gray-800 px-5 pt-4 pb-1 my-6">
  <div className="flex items-center gap-2 font-semibold" style={{color: "#c8102e"}}><Icon icon="dumbbell" color="#c8102e" size={18} /> Strength</div>

  <div className="max-w-md mx-auto my-4">
    <div className="relative w-full">
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      <svg viewBox="0 0 406.99026 354.43411" className="absolute inset-0 w-full h-full" role="img" aria-label="Strength muscle map">
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        </g>
      </svg>
    </div>
  </div>

  <Columns cols={2}>
    <Card title="Primary"><ul className="not-prose list-none p-0 mt-2 mb-0 space-y-1.5"><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#cc2742"}} />Serratus anterior</li><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#cc2742"}} />Abs</li><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#cc2742"}} />Obliques</li></ul></Card>
    <Card title="Secondary"><ul className="not-prose list-none p-0 mt-2 mb-0 space-y-1.5"><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#e299a6"}} />Chest</li><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#e299a6"}} />Pelvis</li></ul></Card>
  </Columns>
</div>

<Accordion title="Individual muscles" icon="list">
  * Serratus anterior
  * Rectus abdominis
  * External oblique
  * Internal oblique
</Accordion>

## Equipment

<div className="not-prose" style={{display: "grid", gridTemplateColumns: "repeat(auto-fill, minmax(10rem, 1fr))", gap: "0.75rem"}}><a href="/collections/equipment/ground-hands-or-body" className="flex flex-col rounded-xl border border-gray-200 dark:border-gray-800 overflow-hidden no-underline text-gray-900 dark:text-gray-100 hover:border-gray-400 dark:hover:border-gray-600"><div className="bg-white flex items-center justify-center p-3" style={{height: "8.5rem"}}><img src="https://mintcdn.com/openmovement/vLNdve7XPAGUwV8u/images/equipment/q01h.webp?fit=max&auto=format&n=vLNdve7XPAGUwV8u&q=85&s=29181eaf27fe629ddae54c0248aef224" alt="Ground (hands or body)" noZoom className="m-0 w-full h-full object-contain" width="286" height="173" data-path="images/equipment/q01h.webp" /></div><span className="px-3 py-2.5 text-sm font-medium leading-snug border-t border-gray-200 dark:border-gray-800">Ground (hands or body)</span></a></div>

## Appears in

<div className="not-prose rounded-2xl border border-gray-200 dark:border-gray-800 px-5 py-4 flex flex-col gap-4"><div style={{display: "flex", flexWrap: "wrap", gap: "0.5rem 1rem", alignItems: "baseline"}}><div className="flex items-center gap-2 font-medium text-gray-900 dark:text-gray-100" style={{flex: "0 0 10rem"}}><Icon icon="dumbbell" size={16} /> Strength</div><div style={{flex: "1 1 18rem", display: "flex", flexWrap: "wrap", gap: "0.5rem"}}><a href="/collections/strength/chest" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Chest</a><a href="/collections/strength/abs" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Abs</a><a href="/collections/strength/obliques" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Obliques</a><a href="/collections/strength/pelvis" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Pelvis</a><a href="/collections/strength/straight-arm" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Straight-arm</a><a href="/collections/strength/horizontal-pushing" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Horizontal pushing</a></div></div><div style={{display: "flex", flexWrap: "wrap", gap: "0.5rem 1rem", alignItems: "baseline"}}><div className="flex items-center gap-2 font-medium text-gray-900 dark:text-gray-100" style={{flex: "0 0 10rem"}}><Icon icon="medal" size={16} /> Calisthenics skills</div><div style={{flex: "1 1 18rem", display: "flex", flexWrap: "wrap", gap: "0.5rem"}}><a href="/collections/calisthenics-skills/one-arm-pushup" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">One-arm pushup</a></div></div><div style={{display: "flex", flexWrap: "wrap", gap: "0.5rem 1rem", alignItems: "baseline"}}><div className="flex items-center gap-2 font-medium text-gray-900 dark:text-gray-100" style={{flex: "0 0 10rem"}}><Icon icon="person" size={16} /> Joint movements</div><div style={{flex: "1 1 18rem", display: "flex", flexDirection: "column", gap: "0.5rem"}}><div className="flex flex-wrap items-center gap-2"><span className="text-sm text-gray-500 dark:text-gray-400 w-20">Trunk</span><a href="/collections/joint-movements/trunk-flexion" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500"><span className="inline-block w-2 h-2 rounded-full" style={{background: "#c8102e"}} />flexion</a></div><div className="flex flex-wrap items-center gap-2"><span className="text-sm text-gray-500 dark:text-gray-400 w-20">Shoulder</span><a href="/collections/joint-movements/shoulder-protraction" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500"><span className="inline-block w-2 h-2 rounded-full" style={{background: "#c8102e"}} />protraction</a></div><div className="flex gap-4 text-xs text-gray-500 dark:text-gray-400"><span className="inline-flex items-center gap-1.5"><span className="inline-block w-2 h-2 rounded-full" style={{background: "#c8102e"}} /> trains</span><span className="inline-flex items-center gap-1.5"><span className="inline-block w-2 h-2 rounded-full" style={{background: "#1e88e5"}} /> stretches</span></div></div></div></div>

## Progressions

<Columns cols={3}>
  <Card title="Incline one-arm pushup" img="https://mintcdn.com/openmovement/9Q5h2q8IU-lkWVKY/images/exercises/e05g.jpg?fit=max&auto=format&n=9Q5h2q8IU-lkWVKY&q=85&s=88fae70f37eeb21b07121655b2db2ad5" href="/exercises/incline-one-arm-pushup-e05g" width="320" height="320" data-path="images/exercises/e05g.jpg">Intermediate</Card>
  <Card title="Decline hollow plank block push" img="https://mintcdn.com/openmovement/nwH6BZnsz47RprUp/images/exercises/e0ri.jpg?fit=max&auto=format&n=nwH6BZnsz47RprUp&q=85&s=e3f00e9d4970b3178bec574aa8652b7c" href="/exercises/decline-hollow-plank-block-push-e0ri" width="320" height="320" data-path="images/exercises/e0ri.jpg">Intermediate</Card>
  <Card title="Decline hollow plank block walk" img="https://mintcdn.com/openmovement/nwH6BZnsz47RprUp/images/exercises/e0rk.jpg?fit=max&auto=format&n=nwH6BZnsz47RprUp&q=85&s=ef590b0535125965386429ec97b733e7" href="/exercises/decline-hollow-plank-block-walk-e0rk" width="320" height="320" data-path="images/exercises/e0rk.jpg">Intermediate</Card>
</Columns>

## Regressions

<Columns cols={3}>
  <Card title="One-arm plank" img="https://mintcdn.com/openmovement/8P9v7hq8gCkvmVqE/images/exercises/e07e.jpg?fit=max&auto=format&n=8P9v7hq8gCkvmVqE&q=85&s=570f07e0c4b4372f6614f210d92f4488" href="/exercises/one-arm-plank-e07e" width="320" height="320" data-path="images/exercises/e07e.jpg">Novice</Card>
  <Card title="Scapular pushup" img="https://mintcdn.com/openmovement/WxDAWzevIKn1VTcc/images/exercises/e0ab.jpg?fit=max&auto=format&n=WxDAWzevIKn1VTcc&q=85&s=ec4ae39b1e6e7fa1a926417504739f40" href="/exercises/scapular-pushup-e0ab" width="320" height="320" data-path="images/exercises/e0ab.jpg">Beginner</Card>
</Columns>

<Accordion title="View Similar Exercises" icon="shuffle">
  <Columns cols={3}>
    <Card title="Lateral plank walk" img="https://mintcdn.com/openmovement/XQOJBoKc-Za4l09I/images/exercises/e17h.jpg?fit=max&auto=format&n=XQOJBoKc-Za4l09I&q=85&s=3e36d513874177b20a5d65454c3db089" href="/exercises/lateral-plank-walk-e17h" width="320" height="320" data-path="images/exercises/e17h.jpg">Intermediate</Card>
    <Card title="One-arm one-leg plank" img="https://mintcdn.com/openmovement/8P9v7hq8gCkvmVqE/images/exercises/e07d.jpg?fit=max&auto=format&n=8P9v7hq8gCkvmVqE&q=85&s=be45b20bebb8de767b438653dadc400c" href="/exercises/one-arm-one-leg-plank-e07d" width="320" height="320" data-path="images/exercises/e07d.jpg">Intermediate</Card>
    <Card title="High plank to low plank" img="https://mintcdn.com/openmovement/9Q5h2q8IU-lkWVKY/images/exercises/e053.jpg?fit=max&auto=format&n=9Q5h2q8IU-lkWVKY&q=85&s=f8b56848e9197e581bfbda0c72fbaa1e" href="/exercises/high-plank-to-low-plank-e053" width="320" height="320" data-path="images/exercises/e053.jpg">Novice</Card>
    <Card title="Archer pushup" img="https://mintcdn.com/openmovement/YBApRYwE1H_T7xDr/images/exercises/e0p5.jpg?fit=max&auto=format&n=YBApRYwE1H_T7xDr&q=85&s=cb019d74074cc86a72c1371c6ec3605d" href="/exercises/archer-pushup-e0p5" width="320" height="320" data-path="images/exercises/e0p5.jpg">Intermediate</Card>
    <Card title="Serratus rock" img="https://mintcdn.com/openmovement/HEkm5v6rSDyOaCLR/images/exercises/e0ix.jpg?fit=max&auto=format&n=HEkm5v6rSDyOaCLR&q=85&s=f686fc7656497bda19c6930ab817216a" href="/exercises/serratus-rock-e0ix" width="320" height="320" data-path="images/exercises/e0ix.jpg">Beginner</Card>
  </Columns>
</Accordion>

<Note>
  Want to log this exercise? Open it in [Calistree](https://calistree.app/datasheet/one-arm-scapular-pushup-e0pn). Text and images are used under [CC BY-NC-ND 4.0](https://creativecommons.org/licenses/by-nc-nd/4.0/); the video plays from the original source.
</Note>


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