Push-up Plus

The push-up plus is a variation of the standard push-up that adds an extra movement at the top of the push-up by protracting the shoulder blades, which further engages the serratus anterior and improves shoulder stability.

Quick Facts

How to Do Push-up Plus

Follow these step-by-step instructions to perform Push-up Plus with proper form and technique.

1. Start in a high plank position with your hands slightly wider than shoulder-width apart and your body in a straight line from head to heels.
2. Lower your body towards the ground by bending your elbows, keeping them close to your sides.
3. Once your chest is just above the ground, push through your hands to extend your arms and lift your upper body up.
4. At the top of the movement, protract your shoulder blades by pushing your upper back towards the ceiling.
5. Pause for a moment, then reverse the movement by retracting your shoulder blades and lowering your body back down to the starting position.
6. Repeat for the desired number of repetitions.

Muscles Worked

Understanding which muscles Push-up Plus targets helps you integrate it effectively into your training program.

Benefits of Push-up Plus

Incorporating Push-up Plus into your workout routine offers numerous advantages for strength, muscle development, and overall fitness.

• Pectorals Development: Push-up Plus directly targets and strengthens the Pectorals, promoting muscle growth and improved functional strength.
• Secondary Muscle Engagement: This exercise also works the Triceps and Shoulders, providing additional training stimulus without extra exercises.
• Convenience and Accessibility: This exercise requires no equipment, making it perfect for home workouts, travel, or when gym access is limited.
• Functional Strength: Strength exercises like Push-up Plus build real-world strength that transfers to daily activities and athletic performance.

Safety Tips and Precautions

Performing Push-up Plus safely is essential for preventing injuries and ensuring long-term progress.

• Warm Up Properly: Before performing Push-up Plus, complete 5-10 minutes of light cardio followed by dynamic stretches targeting the Pectorals and surrounding muscles.
• Prioritize Form Over Weight: Never sacrifice proper technique for heavier weights. Poor form significantly increases injury risk and reduces the exercise's effectiveness.
• Progress Gradually: Master easier progressions before attempting advanced variations. Ensure your supporting surface is stable.
• Shoulder Protection: Avoid flaring your elbows excessively, which can strain the shoulder joint. Keep your shoulders packed and stable.
• Respect Your Range of Motion: Work within your current mobility limits. Gradually improve flexibility over time rather than forcing deeper positions.
• Don't Hold Your Breath: Maintain consistent breathing throughout the exercise. Exhale during the exertion phase and inhale during the easier phase.
• Know When to Stop: End your set when you can no longer maintain proper form. Training to absolute failure on every set increases injury risk.
• Allow Adequate Recovery: The Pectorals typically need 48-72 hours to recover after intense training. Avoid training the same muscle group on consecutive days.

Tracking Your Progress

To make consistent gains with Push-up Plus, track these metrics during your workouts: