Push-Up Plus

Body Part: Chest

Muscle: Chest

Equipment: Body Weight

Push-Up Plus is a bodyweight push-up variation that adds an active reach at the top of each rep. The base push-up trains the chest, triceps, and front shoulders, while the extra "plus" phase asks the shoulder blades to glide forward around the rib cage. That makes the exercise especially useful for serratus anterior control, scapular stability, and clean upper-body pressing mechanics.

The setup matters because the plus only looks right when the whole body stays organized. Start in a straight plank from head to heels, with hands under or just outside the shoulders and weight balanced through the palms. Keep the ribs stacked, glutes on, and neck long so the torso does not sag while you lower and press. If the body loses position, the movement turns into a sloppy shoulder shrug instead of a controlled press with scapular protraction.

Each repetition has two parts. First, lower like a strict push-up with the elbows tracking slightly out from the torso and the chest moving between the hands. Then press back to full elbow extension. At the top, do not stop at straight arms: actively push the floor away so the upper back rounds slightly and the shoulder blades spread. That extra reach is the "plus," and it should come from the shoulder girdle, not from bending the elbows, flaring the ribs, or letting the hips drop.

Push-Up Plus works well as a warm-up, accessory press, or shoulder-control drill before heavier pushing work. It is also useful when the goal is better scapular control for athletes or lifters who need cleaner pressing mechanics. Keep the range pain-free, move deliberately, and choose a variation that lets you hold a solid plank while still finishing the plus phase on every rep. If a full floor version is too demanding, elevate the hands or use a knee-supported version until you can keep the same body line and top-range reach.

Instructions

• Place your hands on the floor slightly wider than shoulder width and set up in a straight plank from head to heels.
• Stack your shoulders over your hands, squeeze your glutes, and brace your abs so your torso stays rigid before you move.
• Lower your chest toward the floor by bending the elbows and keeping them angled slightly out from your sides.
• Stop when your chest reaches its deepest controlled position without losing the straight line from shoulders to heels.
• Press back up to full elbow extension until you are back in a strong plank.
• At the top, push the floor away and let your shoulder blades spread around the rib cage for the plus phase.
• Keep your arms straight while you finish the plus, then bring the shoulder blades back to neutral under control.
• Breathe in on the way down and exhale as you press up and reach into the plus.
• Reset your plank before the next rep so every repetition starts from the same stable position.

Tips & Tricks

• The plus is the extra reach at the top, not a shrug into your neck.
• Keep your ribs from flaring when you press away from the floor.
• If your lower back sags, shorten the set or use an incline so the plank stays solid.
• Let the elbows travel about 30 to 45 degrees from your torso instead of flaring hard to the sides.
• The chest should lower as a unit with the hips, not lead the rep while the pelvis drops first.
• Use a slower descent if you want to feel the chest and triceps before the top-range scapular work.
• If your wrists get irritated, place your hands on push-up handles or hold the floor with closed fists.
• On the plus, think of spreading the upper back rather than bending farther through the elbows.

Frequently Asked Questions

What does the "plus" part add to a regular push-up?

It adds an active reach at the top so the shoulder blades protract around the rib cage, which makes the serratus anterior work harder.

What muscles work hardest in Push-Up Plus?

The chest, triceps, and front shoulders drive the press, while the serratus anterior and upper back control the extra reach at the top.

Should my elbows stay locked at the top?

Yes, finish the push-up to straight arms first, then add the plus by pushing the floor away without bending and re-bending the elbows.

Can beginners use Push-Up Plus?

Yes. Start with your hands elevated on a bench or wall, or drop to your knees if you need an easier plank position.

Where should I feel this exercise?

You should feel the chest and triceps during the push-up, then the side of the rib cage and upper back spreading during the plus.

What is the most common mistake with the top position?

People often shrug their shoulders or let the ribs flare instead of creating an active shoulder-blade reach with a stable torso.

Is this a good warm-up exercise?

Yes. It works well before pressing, overhead work, or any session where you want cleaner scapular control.

How do I make the exercise harder?

Lower the hand elevation, slow the descent, pause briefly at the bottom, or add reps while keeping the plus crisp and controlled.