Push-Up Plus

Muscles worked

Setup

1. Start in a high plank position with your hands slightly wider than shoulder-width apart and fingers spread.
2. Align your shoulders directly over your wrists and extend your legs straight back, feet hip-width apart.
3. Engage your core and glutes to create a straight line from your head to your heels.

How to do it

1. Inhale as you lower your chest toward the floor by bending your elbows, keeping them at a 45-degree angle to your body.
2. Exhale as you push back up to the starting high plank position.
3. At the top of the movement, continue pushing through the floor to spread your shoulder blades apart, rounding your upper back slightly (the 'plus' phase).
4. Pause for a second at the peak of protraction before lowering into the next rep at a controlled tempo.

Form checklist

• Keep your core braced to prevent your hips from sagging or piking.
• Ensure the 'plus' movement comes from the shoulder blades, not by tucking the chin or bending the neck.
• Maintain a neutral spine and look at a spot on the floor just ahead of your hands.
• Keep your elbows tucked slightly rather than flared out 90 degrees to the sides.

Pro tips

• Focus on the sensation of your shoulder blades 'wrapping' around your ribcage during the protraction phase to maximize serratus activation.
• Imagine you are trying to push the floor away from you as far as possible at the top of every rep.

Make it harder

• Elevate your feet on a bench or step to shift more weight onto the upper body and increase the resistance.
• Perform the movement with a weight vest or a resistance band looped across your back.

Frequently asked

What muscles does the push-up plus work?

The push-up plus primarily targets the pectorals and serratus anterior, and also works the abs, biceps, deltoids, forearms, grip muscles, trapezius, and triceps as secondary muscles.

What equipment do you need for the push-up plus?

The push-up plus requires no equipment — just your body weight.

Is the push-up plus good for beginners?

Yes. The push-up plus is a beginner-friendly movement and a strong foundation to build on.

Related exercises

• Aztec Push UpIntermediate · pectorals, serratus anterior, and triceps
• Boxing Right Left HookIntermediate · biceps, deltoids, obliques, pectorals, and serratus anterior
• Lying Arms SlideBeginner · biceps, deltoids, pectorals, and serratus anterior
• Push-Up PullIntermediate · pectorals, serratus anterior, and triceps