Push-Up Plus
Enhance your push-up with the Push-Up Plus, specifically targeting the serratus anterior for shoulder stability and overall chest, shoulder, and triceps
- Movement
- Compound
- Force
- Push
- Per set
- 1 min
- Rest
- 1 min
Free · iPhone only · Available on the App Store
Variations of Push-Up Plus
Chest Tap Push-up
Chest · Pectoralis Major Clavicular Head · Body weight
Pseudo Planche Push-up
Chest · Pectoralis Major Clavicular Head · Body weight
Finger Push-up
Chest · Pectoralis Major Clavicular Head · Body weight
Elevanted Push-Up
Chest · Pectoralis Major Clavicular Head · Body weight
Description
A variation of the traditional push-up, the push-up plus targets the serratus anterior muscle in addition to the chest, shoulders, and triceps.
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How to do Push-Up Plus
- 01Setup
Begin in a high plank position with your hands directly under your shoulders, fingers pointing forward, and your body forming a straight line from head to heels.
- 02Setup
Engage your core and squeeze your glutes to ensure a rigid torso, preventing any sagging or arching in your lower back.
- 03
Lower your chest towards the floor by bending your elbows, keeping them close to your body, until your chest is just above the ground.
- 04
Push through your palms to extend your elbows and return to the high plank position, fully straightening your arms.
- 05
At the top, without bending your elbows, actively push your palms into the floor to protract your shoulder blades, allowing your upper back to slightly round as your torso elevates further.
- 06
Slowly retract your shoulder blades to return to the neutral high plank position, then seamlessly repeat the entire push-up and plus sequence.
Tips
- Focus intensely on the scapular protraction at the top; imagine pushing the floor away from you as far as possible to maximize serratus anterior engagement.
- Maintain locked elbows during the 'plus' phase to isolate the movement to your shoulder blades and prevent the triceps from taking over.
- Breathe in as you lower your body, and exhale forcefully as you push up and perform the 'plus' movement to enhance core stability.
- Perform the protraction and retraction with control, avoiding any sudden or jerky movements to ensure proper muscle activation and reduce injury risk.
Common mistakes
- Not fully protracting the shoulder blades at the top: Actively push the floor away, allowing your upper back to slightly round and your shoulder blades to spread apart.
- Bending elbows during the 'plus' phase: Keep your arms completely straight and elbows locked during the scapular protraction and retraction to isolate the serratus anterior.
- Sagging hips or arching the lower back: Keep your core tight and glutes squeezed throughout the entire movement to maintain a straight, rigid body line.
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What muscles does Push-Up Plus work?
Push-Up Plus primarily targets Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head, Serratus Anterior. Secondary muscles include Deltoid Anterior, Trapezius Middle Fibers, Triceps Brachii.
Is Push-Up Plus good for beginners?
Push-Up Plus is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Push-Up Plus?
You need Body weight to perform Push-Up Plus. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Push-Up Plus?
Focus intensely on the scapular protraction at the top; imagine pushing the floor away from you as far as possible to maximize serratus anterior engagement. Maintain locked elbows during the 'plus' phase to isolate the movement to your shoulder blades and prevent the triceps from taking over. Breathe in as you lower your body, and exhale forcefully as you push up and perform the 'plus' movement to enhance core stability. Perform the protraction and retraction with control, avoiding any sudden or jerky movements to ensure proper muscle activation and reduce injury risk.
What are common mistakes when doing Push-Up Plus?
Not fully protracting the shoulder blades at the top: Actively push the floor away, allowing your upper back to slightly round and your shoulder blades to spread apart. Bending elbows during the 'plus' phase: Keep your arms completely straight and elbows locked during the scapular protraction and retraction to isolate the serratus anterior. Sagging hips or arching the lower back: Keep your core tight and glutes squeezed throughout the entire movement to maintain a straight, rigid body line.
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Assisted Standing Triceps Dip
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Dumbbell Complex Push-up Row Clean and Press
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Free · iPhone only · Available on the App Store