Push-up Plus
Description
The push-up plus is a standard push-up with an extra scapular protraction at the top. After locking out, you push further by rounding your upper back and driving your shoulder blades apart. This extra "plus" activates the serratus anterior, a muscle critical for shoulder health.
Equipment Required
Push-up Plus Instructions
- Perform a standard push-up — lower to the floor and press up to lockout.
- At lockout, push further by driving your shoulder blades apart (protracting).
- Your upper back rounds slightly as your shoulder blades spread wide.
- Hold the protracted position for 1 second.
- Allow your shoulder blades to come back together (retract).
- Lower into the next push-up.
- The “plus” is the extra push at the top — it is small but important.
- Aim for 10 to 15 reps per set.
Push-up Plus Form & Visual
Push-up Plus Benefits
- Activates the serratus anterior
- Builds scapular protraction strength
- Important for shoulder health
- Used in physical therapy
- Easy addition to standard push-ups
- Prevents winging scapula
Push-up Plus Muscles Worked
- Serratus anterior (primary focus)
- Pectoralis major
- Triceps brachii
- Anterior deltoid
- Core (stabilizer)
Push-up Plus Variations & Alternatives
- Standard Push-Up
- Scapula Push-Up (protraction only, no push-up)
- Plank
- Scapula Dips
- Band Protraction
