Push-Up Plus

Body region

• Chest
• Shoulders
• Core

Muscles

Main

• Serratus Anterior

Helps

• Deltoid
• Pectoralis Major
• Triceps

Holds

• Trapezius
• Rectus Abdominis
• Transversus Abdominis

Technique

1. Start in a high plank with hands under the shoulders.
2. Do a normal push-up down and up to straight arms.
3. At the top, keep pressing the floor away until the upper back rounds slightly and the shoulder blades spread wide.
4. Let the shoulder blades come back together and begin the next rep.

Cues

• Think of pushing the floor away from you at the top.
• Keep elbows straight during the plus phase.

Common mistakes

• Bending the elbows during the extra push.
• Letting the hips sag.
• Rushing instead of pausing at the top.

Alternatives

• Scapular Push-Up
• Push-Up