Single Arm Scapula Push up
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Introduction to the Single Arm Scapula Push up
The Single Arm Scapula Push-Up is a challenging upper body exercise that primarily targets the muscles surrounding the scapula, including the trapezius and rhomboids, aiding in improving shoulder stability and posture. This exercise is ideal for athletes, bodybuilders, or anyone who wants to enhance their upper body strength and stability. Incorporating Single Arm Scapula Push-Ups into a workout routine can help improve functional strength, prevent shoulder injuries, and promote a more balanced and powerful upper body.
Performing the: A Step-by-Step Tutorial Single Arm Scapula Push up
- Lift one hand off the ground, placing it on your lower back, and balance on the other hand and your toes, keeping your body as stable as possible.
- Slowly lower your body towards the ground by allowing your shoulder blade to sink down, keeping your arm straight.
- Push your body back up by spreading your shoulder blade apart, still maintaining the straightness of your arm.
- Repeat this movement for your desired number of repetitions, then switch to the other arm and do the same.
Tips for Performing Single Arm Scapula Push up
- Keep Your Core Engaged: It's crucial to keep your core tight throughout the exercise. This not only helps to maintain balance but also protects your lower back. A common mistake is to let the hips sag or pike up, which can lead to strain or injury.
- Focus on Scapula Movement: The main movement in this exercise comes from the scapula or shoulder blade. As you lower your body towards the floor, allow your shoulder blade to retract or move together. As you push your body up, your shoulder blade should protract or move apart. Avoid the mistake of bending the elbow too much; this is not a traditional push up.
- Control
Single Arm Scapula Push up FAQs
Can beginners do the Single Arm Scapula Push up?
Yes, beginners can do the Single Arm Scapula Push Up exercise, but it's important to note that it is a more advanced movement. It requires a good amount of upper body strength and stability, particularly in the shoulder girdle. Beginners should start with basic push-ups or scapula push-ups using both arms before moving on to the single arm variation. It's also a good idea to perform these exercises under the supervision of a trainer or coach to ensure proper form and prevent injury.
What are common variations of the Single Arm Scapula Push up?
- Decline Single Arm Scapula Push up: Here, the feet are placed on an elevated surface, increasing the difficulty of the exercise by putting more weight on the working arm.
- Single Arm Scapula Push up with Resistance Band: In this variation, a resistance band is used around the working arm and under the feet to add an extra challenge to the exercise.
- Single Arm Scapula Wall Push up: This is a less strenuous variation where the exercise is performed standing and pushing off a wall, ideal for those who are new to the exercise or have shoulder issues.
- Single Arm Scapula Push up with Sliders: This variation incorporates sliders under the free hand, requiring more core stability and control, thus intensifying the workout.
What are good complementing exercises for the Single Arm Scapula Push up?
- The Plank exercise is another complementary workout, as it primarily targets the core muscles, but also engages the shoulders and arms, enhancing stability and strength which is essential for performing Single Arm Scapula Push-Up.
- Dumbbell Rows are also beneficial as they target the upper back and shoulder muscles, improving overall upper body strength and balance, which is crucial for the proper execution of the Single Arm Scapula Push-Up.
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