Push-up Plus

The Push-up Plus is an effective bodyweight exercise that enhances upper body strength while also promoting shoulder stability. This variation of the classic push-up introduces an additional movement at the top of the push-up, where you push your shoulder blades apart. This action engages the serratus anterior, a key muscle that supports the shoulder girdle and contributes to overall shoulder health. By incorporating this movement, you can not only work on your chest, shoulders, and triceps but also improve your functional strength and posture.

To execute this exercise, you start in a plank position, which itself is an excellent way to engage your core muscles. As you lower your body towards the ground, you maintain a strong and stable torso, ensuring that your hips do not sag or rise excessively. This stability is essential for executing the push-up properly and avoiding injuries. The Push-up Plus not only challenges your muscles but also your stability, making it a well-rounded addition to any workout routine.

The versatility of the Push-up Plus makes it suitable for various fitness levels. Beginners can modify the exercise by performing it on their knees, allowing them to build strength gradually. More advanced practitioners can elevate their feet or add resistance to increase the challenge. This adaptability means that it can be incorporated into numerous training programs, whether you are looking to build muscle, improve endurance, or enhance athletic performance.

Incorporating the Push-up Plus into your workouts can lead to improved muscle tone and strength, particularly in the upper body. Additionally, the engagement of the core and shoulder stabilizers can help improve overall functional fitness, making everyday activities easier and safer. Regularly performing this exercise can lead to noticeable strength gains, which is beneficial for both athletes and those looking to improve their overall fitness levels.

As you continue to practice the Push-up Plus, pay attention to your form and the engagement of your muscles. This exercise is not just about the movement but also about connecting with your body and understanding how to activate the right muscle groups effectively. By doing so, you can maximize the benefits of this powerful bodyweight exercise and set a strong foundation for future strength training endeavors.

Instructions

• Start in a plank position with your hands slightly wider than shoulder-width apart and your feet together.
• Lower your body towards the floor while keeping your elbows at a 45-degree angle to your body.
• Once your chest is close to the ground, push back up to the starting position while engaging your core.
• At the top of the push-up, push your shoulder blades apart to complete the Plus movement.
• Hold the top position for a brief moment to feel the contraction in your shoulder blades.
• Maintain a straight line from your head to your heels throughout the movement.
• Inhale as you lower your body and exhale as you push back up for proper breathing.

Tips & Tricks

• Keep your body in a straight line from head to heels to maintain proper form throughout the exercise.
• Engage your core muscles to help stabilize your body and prevent sagging hips.
• As you lower your body, inhale, and exhale as you push back up to maintain a steady breathing pattern.
• Focus on pushing your shoulder blades apart at the top of the movement to fully engage the serratus anterior.
• Avoid flaring your elbows out too wide; keep them at a 45-degree angle to your torso during the push-up.
• If you're struggling to perform a full push-up, start on your knees to build strength before progressing to the standard version.
• Maintain a neutral neck position by looking slightly ahead rather than straight down, which helps align your spine.
• Perform the exercise on a flat, stable surface to prevent slipping and ensure safety during the movement.

Frequently Asked Questions

What are the benefits of the Push-up Plus?

The Push-up Plus is a variation of the traditional push-up that not only strengthens the chest, shoulders, and triceps but also engages the serratus anterior, which helps stabilize the shoulder blades. This additional movement at the top of the push-up enhances shoulder stability and overall upper body strength.

Can I modify the Push-up Plus for beginners?

Yes, you can modify the Push-up Plus by performing it on your knees instead of your toes. This reduces the load on your upper body and makes the exercise more accessible for beginners while still allowing for the same movement pattern.

How do I perform the Push-up Plus correctly?

To perform the Push-up Plus, start in a plank position with your hands slightly wider than shoulder-width apart. As you lower yourself into the push-up, keep your elbows at a 45-degree angle to your body, and at the top of the movement, push your shoulder blades apart to complete the Plus motion.

Which muscles does the Push-up Plus target?

The Push-up Plus primarily targets the chest, shoulders, and triceps, while also engaging the serratus anterior and core muscles. This makes it a compound exercise that provides a comprehensive upper body workout.

What are common mistakes to avoid when doing the Push-up Plus?

A common mistake is allowing the hips to sag or rise excessively during the push-up phase. This can lead to improper form and reduce the effectiveness of the exercise. It's crucial to maintain a straight line from head to heels throughout the movement.

How can I make the Push-up Plus more challenging?

To increase the difficulty of the Push-up Plus, you can elevate your feet on a bench or step, which will shift more weight to your upper body and increase the intensity of the exercise.

How often should I do the Push-up Plus in my workout routine?

It's recommended to perform the Push-up Plus as part of a full-body workout routine or upper body strength training session. Including it 2-3 times a week can lead to significant strength gains over time.

Can I combine the Push-up Plus with other upper body exercises?

Yes, the Push-up Plus can be safely incorporated into a workout routine that includes other upper body exercises. Just be mindful of your overall volume to avoid overtraining the shoulder muscles.