Push-Up Plus
Push-Up Plus Exercise Description
The Push-Up Plus is a bodyweight horizontal press that adds an extra phase of scapular protraction at the top of a standard push-up. Primary movers are the pectoralis major, triceps brachii, and anterior deltoid, with the “plus” emphasizing the serratus anterior to promote strong, controlled shoulder blade movement. Your trunk and hips act as a rigid plank, with the abdominals, glutes, and spinal stabilizers maintaining a neutral spine throughout. This closed-chain pattern trains pressing strength while integrating scapulothoracic control—press, fully extend the elbows, then “push the floor away” by spreading the shoulder blades without flexing the lumbar spine. Proper alignment—wrists stacked under shoulders, elbows tracking about 45 degrees from the torso, and a quiet neck—keeps the load on the target muscles and limits unnecessary joint stress.
- Muscle Groups: Chest, Delts, Pecs, Shoulders, Triceps
- Target Muscles: Deltoid - Anterior, Pectoralis Major - Sternal Head, Triceps Brachii - Lateral Head
- Assisting Muscles: Serratus Anterior
- Stabilizing Muscles: Gluteus Maximus, Multifidus, Rectus Abdominis, Transversus Abdominis
- Body Area: Upper Body
- Body Parts: Arms, Chest, Shoulders, Upper Arms
- Body Surface: Back, Front
- Body Symmetry: Bilateral
- Equipment: Bodyweight
- Exercise Patterns: Push
- Exercise Type: Strength
- Functional Grouping: Elbow Extensors, Horizontal Shoulder Adduction, Shoulder Flexors
- Joint Involvement: Multi-joint
- Muscle Location: Front Shoulder, Mid Chest, Outer Tricep
- Movement Direction: Horizontal
- Muscle Position: Anterior, Posterior
- Gender: Female
How To Do The Push-Up Plus Exercise
‘- Set up in a high plank: hands slightly wider than shoulders, fingers forward, wrists under shoulders; feet hip-width; body in a straight line.
– Brace your midsection and glutes to maintain a neutral spine; keep your head in line with your torso.
– Gently set the shoulders: blades down and back to neutral without pinching together.
– Lower your chest toward the floor under control; elbows track about 45 degrees from your sides; forearms stay vertical.
– Stop just above the floor while keeping the torso rigid and ribs down.
– Press through the whole hand to return to full elbow extension.
– Add the “plus”: continue by pushing the floor away and spreading the shoulder blades (scapular protraction) without shrugging.
– Keep the neck long and avoid jutting the chin; do not let the lower back sag or the hips pike.
– Allow the shoulder blades to return to neutral as you begin the next repetition.
Push-Up Plus Tips
‘- Place hands slightly wider than shoulder-width with fingers forward and wrists stacked under shoulders.
– Set feet about hip-width apart and keep your body in a straight line.
– Brace your midsection and glutes to maintain a neutral spine with ribs down.
– Keep your head in line with your torso, neck long, and avoid jutting your chin.
– Gently set your shoulders by bringing the shoulder blades down and back to neutral without pinching them together.
– Lower your chest toward the floor under control, keeping your forearms vertical and elbows about 45 degrees from your sides.
– Stop just above the floor while keeping the torso rigid.
– Press through the whole hand to return to full elbow extension.
– Add the “plus” by pushing the floor away and spreading the shoulder blades without shrugging.
– Do not let your lower back sag or your hips pike during the movement.
– Let your shoulder blades return to neutral as you begin the next repetition.
Push-Up Plus Beginner Introduction
The Push-Up Plus builds on a classic floor press by adding deliberate shoulder blade movement at the top of each repetition. It remains a bodyweight, ground-based push exercise that challenges the chest, triceps, and front of the shoulders, while the extra “plus” portion brings the rib cage muscle into play to guide smooth, powerful motion around the upper back. Throughout the pattern, the body forms a straight, plank-like line, so the abs, glutes, and core muscles along the spine contribute strongly to overall stability.
This exercise blends pressing strength with shoulder control. After the elbows straighten, the upper back doesn’t simply pause; the shoulder blades glide forward around the ribcage in a controlled way, then return to a more neutral position as the next repetition begins. The hands stay grounded beneath the shoulders, with the arms angled so the elbows neither flare straight out nor hug tightly in. A steady head position and calm neck help direct effort into the working muscles rather than the joints.