Push-Up Plus

The Push-Up Plus is a dynamic variation of the traditional push-up exercise that targets the muscles of your chest, shoulders, and arms. This challenging movement not only strengthens these muscle groups but also engages your core and stabilizer muscles for a well-rounded workout. To perform the Push-Up Plus, assume a high plank position with your hands shoulder-width apart and your body in a straight line from head to toe. As you lower your chest towards the floor, focus on maintaining a tight core and controlled movement. Once you've reached the bottom of the push-up, instead of immediately pushing back up, actively protract your shoulder blades by pushing your shoulders forward and rounding your upper back slightly. The added protraction at the top of the push-up recruits additional muscles in your shoulders and upper back, creating a more challenging and effective exercise. By incorporating the Push-Up Plus into your workout routine, you can enhance your upper body strength and posture. Remember, it's important to perform exercises with proper form and technique to prevent injury. If you're unsure about proper technique or have any health concerns, be sure to consult with a fitness professional or physician. Happy training!

Instructions

• Assume a high plank position with your hands slightly wider than shoulder-width apart and arms fully extended.
• Engage your core and lower your body down towards the ground, bending at the elbows.
• Once your chest is just above the ground, push through your palms to extend your arms fully and raise your body back to the starting position.
• As you reach the top position, protract your shoulder blades by pushing your upper back towards the ceiling, creating a slight rounding of the upper back.
• Hold the protracted shoulder position for a second and then return to the starting position by retracting your shoulder blades and lowering yourself back down towards the ground.
• Repeat the movement for the recommended number of repetitions.

Tips & Tricks

• Engage your core throughout the exercise to maintain proper form and stability.
• Focus on fully extending your arms at the top of the movement to maximize the benefits.
• Keep your elbows tucked in close to your body to target the chest, shoulders, and triceps effectively.
• Control the descent by slowly lowering your body to fully engage your muscles. Avoid collapsing or sagging.
• Add variety by trying different hand positions such as wide, narrow, or diamond push-ups to target different muscles.
• Incorporate a controlled plyometric movement by explosively pushing up and clapping your hands before landing.
• Track your progress by counting the number of push-ups completed or using a stopwatch to time yourself.
• Use proper breathing techniques by inhaling during the descent and exhaling during the ascent.
• Increase the intensity by adding extra resistance through a weight vest or resistance bands.
• Include push-up variations such as decline push-ups, incline push-ups, or one-arm push-ups to challenge yourself and avoid plateaus.