Push-up Plus

Push Up Plus


This exercise involves starting in a push-up position and then pushing your shoulder blades forward and apart while keeping your arms straight. This movement engages the serratus anterior muscle and can help improve shoulder stability and posture.

Muscle Group

Equipment Required

Push-up Plus Instructions

  1. Start in a high plank position with your hands shoulder-width apart and your feet hip-width apart.
  2. Lower your body down towards the ground by bending your elbows.
  3. As you push back up, round your upper back and protract your shoulder blades by pushing your hands into the ground.
  4. Hold this position for a few seconds before returning to the starting position.
  5. Repeat for the desired number of repetitions.

Push-up Plus Form & Visual

Push Up Plus

Push-up Plus Benefits

  • Strengthens the chest, shoulders, and triceps
  • Improves shoulder stability and mobility
  • Engages the serratus anterior muscle, which is important for proper shoulder blade movement
  • Can help alleviate shoulder pain and prevent injury
  • Can be modified for different fitness levels and goals

Push-up Plus Muscles Worked

  • Pectoralis major
  • Anterior deltoids
  • Triceps brachii
  • Serratus anterior

Push-up Plus Variations & Alternatives

  • Push-Up with Shoulder Tap
  • Decline Push-Up
  • Diamond Push-Up
  • Wide Push-Up
  • One-Arm Push-Up
  • Clapping Push-Up
  • Plyometric Push-Up
  • Spiderman Push-Up
  • T Push-Up
  • Staggered Push-Up