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Serratus Anterior · Advanced

Single Arm Scapula Push up

One-arm high-plank scapular protraction and retraction drill for serratus strength and anti-rotation control.

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Exercise overview

Training details

Serratus AnteriorShouldersCore

Equipment

Bodyweight

Sets × reps

3 × 12 / side

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Start in a high plank with the feet wider than hip-width and one hand directly beneath its shoulder.
  2. 02Place the free hand behind the lower back and brace the trunk to keep the pelvis square.
  3. 03Keep the supporting elbow straight as the shoulder blade glides toward the spine and the chest lowers slightly.
  4. 04Press the floor away to spread the shoulder blade around the rib cage without rounding the whole spine.
  5. 05Repeat through the controlled scapular range, then switch arms.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Easier regressionScapular Push-UpRelated variationPush-Up PlusRelated variationQuadruped Scapular Push UpRelated variationScap Push Up on ElbowsRelated variationHands Elevated Scapular Push Up

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteDumbbell FlyComparable substituteBench PressComparable substituteDumbbell Deep Push up and Renegade RowComparable substitute1 & 1/4 Push-UpComparable substituteAlternating Plate Push-UpComparable substituteDumbbell Renegade Row

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