Push-Up Plus
Push-Up Plus Exercise Description
The Push-Up Plus is a bodyweight horizontal press that adds a scapular protraction at the top of the movement to emphasize the serratus anterior. It primarily targets the pectoralis major, triceps brachii, and anterior deltoids while the core and glutes maintain a neutral spine. The “plus” portion teaches controlled movement of the shoulder blades on the rib cage, improving scapulothoracic coordination in a closed-chain position. Unlike a traditional push-up that ends at full elbow extension, this variation continues by actively “reaching” through the floor to spread the shoulder blades without bending the elbows again. Performed with proper alignment—neutral neck, stable trunk, and quiet ribcage—it reinforces efficient pressing mechanics and shoulder blade control.
- Muscle Groups: Chest, Delts, Pecs, Shoulders, Triceps
- Target Muscles: Deltoid - Anterior, Pectoralis Major - Sternal Head, Triceps Brachii - Medial Head
- Assisting Muscles: Pectoralis Major - Clavicular Head, Serratus Anterior, Triceps Brachii - Lateral Head
- Stabilizing Muscles: External Obliques, 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: Deep Tricep, Front Shoulder, Mid Chest
- Movement Direction: Horizontal
- Muscle Position: Anterior, Posterior
- Gender: Male
How To Do The Push-Up Plus Exercise
‘- Set up in a high plank: hands slightly wider than shoulders, wrists stacked under them, fingers forward. Form a straight line from head to heels; brace your core and glutes; keep a neutral neck.
– Lower in control by bending the elbows to about 45° from your torso. Keep forearms near vertical and shoulder blades stable (no shrugging).
– Press back to full elbow extension while maintaining a neutral spine.
– Add the “plus”: without rebending the elbows or flexing your spine, continue to “push the floor away” to gently protract the shoulder blades, letting your upper back broaden.
– Briefly hold the reach, then return the shoulder blades to neutral (not pinched) while keeping the plank.
– Keep movements smooth; avoid flared elbows, sagging or piked hips, a dropped head, or scapular winging.
– Breathe: inhale on the descent; exhale as you press and during the “plus.”
Push-Up Plus Tips
‘- In the high plank, place your hands slightly wider than your shoulders with wrists stacked under them and fingers pointing forward.
– Form a straight line from head to heels by bracing your core and glutes and keeping a neutral neck.
– As you lower, bend your elbows to about 45° from your torso, keeping your forearms near vertical.
– Keep your shoulder blades stable on your rib cage during the descent and avoid shrugging.
– Press back up to full elbow extension while maintaining a neutral spine.
– For the “plus,” continue to “push the floor away” without rebending your elbows or flexing your spine.
– Let your upper back gently broaden as your shoulder blades protract during the “plus.”
– Briefly hold the reach, then return your shoulder blades to neutral (not pinched) while keeping your plank position.
– Keep movements smooth and avoid flared elbows, sagging or piked hips, a dropped head, or scapular winging.
– Coordinate your breathing: inhale on the descent; exhale as you press up and during the “plus.”
Push-Up Plus Beginner Introduction
The Push-Up Plus is a bodyweight pressing move that builds on a classic push-up by adding an extra phase for the shoulder blades. It still works the chest, triceps, front shoulders, core, and glutes, but adds special attention to the muscles along the side of the rib cage that help steer shoulder blade motion. The exercise is performed in a straight-body plank and looks like a normal push-up until the top, where the upper back gently widens as the shoulder blades glide forward around the rib cage while the elbows remain straight.
This added “plus” section highlights smooth, controlled movement between the shoulder blades and the torso while the rest of the body stays firm and aligned. The result is a press that blends strength with awareness of how the shoulders and rib cage interact under load. By pairing a strong plank position with this subtle reach at the top, the movement reinforces organized pressing mechanics and more precise shoulder blade motion during upper-body work.