Push-Up Plus

The Push-Up Plus is an advanced variation of the traditional push-up that not only targets the major muscle groups of the upper body, including the chest, shoulders, and triceps, but also enhances shoulder stability and core strength. This exercise involves a unique movement at the top, where you push your shoulders forward, engaging the serratus anterior muscle, which plays a critical role in scapular movement and overall shoulder health. By incorporating this additional motion, you can significantly improve your upper body strength and functional fitness.

This exercise can be performed anywhere as it requires no equipment, making it an ideal choice for home workouts, outdoor training, or gym sessions. The Push-Up Plus is versatile and can be adjusted to suit various fitness levels, from beginners to advanced athletes. With proper form and technique, it can effectively enhance your workout routine and provide substantial benefits.

The Push-Up Plus is not just about pushing your body off the ground; it’s about mastering the control and stability required to perform the exercise correctly. As you lower your body, you engage multiple muscle groups simultaneously, promoting muscle growth and endurance. The movement pattern mimics real-life actions, making it functional and beneficial for everyday activities, from lifting to pushing.

Incorporating this exercise into your regimen can lead to improved upper body aesthetics, enhanced athletic performance, and increased functional strength. Additionally, the Push-Up Plus helps improve posture by reinforcing the muscles that support the spine and shoulder girdle. This can lead to better alignment and reduced risk of injury over time.

Whether you're looking to build muscle, increase strength, or enhance overall fitness, the Push-Up Plus is a powerful addition to your workout arsenal. With consistent practice, you will notice improvements in your upper body strength and stability, translating to better performance in other exercises and physical activities.

Instructions

• Begin in a high plank position with your hands placed slightly wider than shoulder-width apart and your feet together.
• Engage your core and keep your body in a straight line from your head to your heels.
• Lower your body towards the ground, keeping your elbows close to your sides and your chest leading the way.
• Pause at the bottom, then push through your palms to raise your body back up to the starting position.
• At the top of the movement, push your shoulders forward, engaging the serratus anterior for the 'plus' portion of the exercise.
• Hold this position briefly before lowering back down to complete the next rep.
• Maintain a steady breathing pattern, inhaling as you lower and exhaling as you push up.
• Ensure that your neck is neutral, looking slightly ahead of you to avoid straining the cervical spine.
• Perform the desired number of repetitions while maintaining control and stability throughout the exercise.

Tips & Tricks

• Keep your body in a straight line from head to heels throughout the movement to maintain proper alignment.
• Engage your core muscles to support your lower back and avoid sagging hips during the exercise.
• As you lower yourself, inhale and as you push up, exhale to maintain a steady breathing rhythm.
• Ensure that your hands are positioned slightly wider than shoulder-width apart for optimal leverage.
• Focus on pushing through your palms, particularly at the top of the movement, to enhance shoulder stability.
• To achieve a full range of motion, lower your chest as close to the ground as possible without compromising form.
• Consider incorporating a resistance band around your upper back to add resistance and increase difficulty.
• If you feel discomfort in your wrists, try adjusting your hand position or using push-up bars for better wrist alignment.
• Incorporate the Push-Up Plus into your routine 2-3 times a week for optimal strength gains.
• Always warm up before starting your workout to prepare your muscles and joints for the exercise.

Frequently Asked Questions

What are the benefits of the Push-Up Plus?

The Push-Up Plus is an excellent exercise for strengthening the chest, shoulders, and triceps while also engaging the core and stabilizing muscles. The added plus movement at the top enhances shoulder stability, making it particularly beneficial for improving overall upper body strength.

How can I modify the Push-Up Plus for beginners?

To modify the Push-Up Plus, you can perform it on your knees instead of your toes. This reduces the load on your upper body and makes it easier to maintain proper form. Additionally, you can elevate your hands on a sturdy surface like a bench to decrease the intensity.

How many repetitions should I perform?

The ideal rep range for the Push-Up Plus varies by fitness level. Beginners may start with 5-10 reps, while intermediate and advanced users can aim for 10-20 reps or more, depending on their strength and endurance.

What are some common mistakes to avoid?

Common mistakes during the Push-Up Plus include allowing the hips to sag, not fully extending the arms at the top, and not maintaining a neutral spine. These errors can lead to ineffective workouts and potential injury.

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

To increase the challenge of the Push-Up Plus, consider adding a pause at the top of the movement when you push your body away from the ground. This will enhance muscle engagement and control.

How does the Push-Up Plus help with shoulder stability?

Performing the Push-Up Plus regularly can improve your shoulder stability, which is crucial for many sports and daily activities. It also contributes to better posture by strengthening the muscles around the shoulder blades.

Can I include the Push-Up Plus in my full-body workout?

Yes, the Push-Up Plus can be integrated into a full-body workout routine. It pairs well with exercises targeting other muscle groups, such as squats or lunges, to create a balanced training session.

Does the Push-Up Plus work my core?

The Push-Up Plus primarily targets the upper body, but it also engages the core muscles. To further enhance core activation, focus on keeping your abs tight throughout the movement.