Push-up Plus

The Push-Up Plus is a dynamic and challenging exercise that targets multiple muscle groups, primarily focusing on the chest, shoulders, and core. It is an advanced variation of the traditional push-up, designed to enhance upper body strength and stability. This exercise not only strengthens your muscles but also improves your posture and scapular stability. To perform the Push-Up Plus, you start in a standard push-up position with your hands shoulder-width apart and your body in a straight line from head to toe. As you lower yourself to the ground, you engage your chest and triceps muscles. However, the unique aspect of the Push-Up Plus comes during the ascent phase. Instead of simply pushing back up, you protract your shoulders by rounding your upper back, while simultaneously pushing through your hands. This extra movement intensifies the engagement of the shoulder muscles, particularly the serratus anterior. The Push-Up Plus not only targets the major muscles of the upper body but also activates the stabilizers in your shoulders and core. By incorporating this exercise into your routine, you can enhance upper body strength, improve shoulder stability, and develop better scapular control. Remember to perform this exercise with appropriate form and technique to fully reap the benefits and avoid any unnecessary strain. Adding the Push-Up Plus to your fitness regimen can take your upper body workouts to the next level, challenging your muscles in new ways and aiding in overall strength and stability. However, it's always important to note that this exercise may not be suitable for beginners or those with pre-existing shoulder or lower back issues. As with any exercise, consult with a fitness professional to determine if it aligns with your fitness goals and capabilities.

Instructions

• Start in a high plank position with your hands shoulder-width apart and your feet together.
• Lower your body towards the ground by bending your elbows, keeping your core engaged and your back flat.
• Push through your hands and extend your arms fully, protracting your shoulder blades as you reach the top.
• Pause briefly at the top, squeezing your chest and shoulders.
• Slowly lower your body back down to the starting position.
• Repeat for the desired number of repetitions.

Tips & Tricks

• Engage your core muscles throughout the movement to maintain stability and improve overall strength.
• Focus on proper form and range of motion to target the chest, shoulders, and triceps effectively.
• Don't rush the exercise; perform each repetition with control and a slow tempo for optimal results.
• Experiment with different hand positions, such as wider or narrower than shoulder-width apart, to target specific muscle groups differently.
• Incorporate push-up variations like decline push-ups or diamond push-ups to add variety and challenge your muscles in different ways.
• Add resistance by using a weighted vest or placing a weight plate on your back to increase intensity and strength gains.
• Ensure proper breathing technique by inhaling on the way down and exhaling forcefully during the push-up motion.
• Perform push-up plus exercises on different surfaces like stability balls or parallettes to engage stabilizer muscles and improve balance.
• Always warm up before attempting push-up plus exercises to prepare your body for the demands of the movement and reduce the risk of injury.
• Maintain consistency in your training routine to see significant improvements in strength and endurance over time.