Push-Up Plus
The Push-Up Plus is a variation of the traditional push-up that targets your shoulders, chest, and core. This exercise adds an extra movement at the end of the push-up, which further activates your serratus anterior, a muscle on the side of your rib cage. This makes it an excellent exercise for improving shoulder stability and building a strong upper body.
Execution
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1
Begin in a standard push-up position with your hands slightly wider than shoulder-width apart.
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2
Lower yourself toward the floor by bending your elbows, keeping your body straight.
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3
Push yourself back up to the starting position.
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4
Once you reach the starting position, push your hands even farther away from the floor by protracting your shoulders. Keep your body straight.
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5
Return to the starting position and repeat for the desired number of repetitions.
Benefits
- Improves shoulder stability.
- Strengthens the muscles around the shoulder blades.
- Helps prevent shoulder injuries.
- Improves posture by strengthening the upper back and shoulders.
Common Mistakes
- ! Not fully extending the arms during the “Plus” phase of the exercise.
- ! Moving through the exercise too quickly, which prevents optimal muscle activation.
- ! Allowing the hips to drop or the back to sag, which creates unnecessary tension in the lower back.
Primary Muscles
The Push-Up Plus primarily trains the chest muscles (pectoralis major), triceps, anterior deltoids, and serratus anterior.
Possible Alternatives
- If the standard Push-Up Plus is too challenging, try performing the exercise on your knees to reduce the intensity.
- For an extra challenge, try the Push-Up Plus with your feet on an elevated surface.
- Use resistance bands to add extra resistance during the “Plus” phase for a more intense workout.
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