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
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.
How to Do Push-Up Plus
- 1Setup
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.
- 2Setup
Engage your core and squeeze your glutes to ensure a rigid torso, preventing any sagging or arching in your lower back.
- 3
Lower your chest towards the floor by bending your elbows, keeping them close to your body, until your chest is just above the ground.
- 4
Push through your palms to extend your elbows and return to the high plank position, fully straightening your arms.
- 5
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.
- 6
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.
Variations
Chest Tap Push-up
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Finger Push-up
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Elevanted Push-Up
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