Push-Up Plus

Body Part: Chest

Muscle: Chest

Equipment: Body Weight

Push-Up Plus is a bodyweight pressing drill that combines a strict push-up with an extra reach at the top of each rep. The standard push-up builds chest, triceps, and shoulder strength, while the added "plus" phase teaches you to fully protract the shoulder blades and keep the upper back active instead of collapsing at lockout.

That extra reach is the point of the movement. It makes the exercise especially useful for scapular control, serratus anterior engagement, and cleaner shoulder mechanics under load. For people who spend a lot of time pressing, punching, or working overhead, Push-Up Plus can be a simple way to train better shoulder positioning while still getting a solid push-up stimulus.

The setup matters because the body should stay rigid from head to heels before the first rep even starts. Hands should be planted under or slightly wider than the shoulders, feet together or hip-width apart, and the ribs should stay stacked over the pelvis. If the low back sags or the hips pike, the press becomes less effective and the plus phase loses its clean line.

Each repetition should look like a controlled floor push-up followed by an active reach away from the floor. Lower with the elbows tracking at a natural angle, press back to a strong plank, then finish by pushing the floor away so the shoulder blades spread and the upper back lifts slightly without bending the elbows. That final reach is what separates Push-Up Plus from a regular push-up.

Use it as a warm-up for pressing, as accessory work, or as a shoulder-friendly push pattern when you want more control than load. It can also be useful for athletes who need better scapular stability and for lifters who want a clean bodyweight option that reinforces posture and shoulder mechanics. Keep the movement smooth and pain-free; if the wrists, shoulders, or low back take over, shorten the range and clean up the setup before adding volume.

Instructions

• Start in a high plank with your hands under or slightly wider than your shoulders, feet together or hip-width apart, and your body in a straight line from head to heels.
• Spread your fingers, press through the whole hand, and set your shoulders just in front of your wrists without letting your hips sag.
• Brace your midsection so your ribs stay down and your pelvis stays level before you begin the first rep.
• Lower your chest toward the floor by bending your elbows at a comfortable angle, keeping your neck long and your torso rigid.
• Stop when your chest comes close to the floor or your elbows reach the depth you can control without losing alignment.
• Press back up to the top of the push-up, fully extending the elbows while keeping the plank tight.
• At the top, add the "plus" by pushing the floor away and letting your shoulder blades spread apart without changing elbow position.
• Hold the top reach for a brief moment, then reset under control before the next rep.
• Breathe in as you lower and breathe out as you press and reach.
• Repeat for the planned reps, ending the set as soon as the top reach or trunk position starts to collapse.

Tips & Tricks

• Treat the top reach as an active shoulder-blade movement, not as a shrug. Your elbows should stay straight while the upper back gently rounds at lockout.
• If your low back arches first, shorten the range and keep your ribs tucked before worrying about depth.
• Let the elbows drift at a natural angle instead of forcing them straight out to the sides, which usually turns the rep into an irritated shoulder press.
• A brief pause at the top can make the plus phase cleaner and help you feel the shoulder blades moving apart instead of bouncing through lockout.
• Keep pressure through the index finger and thumb so the wrists do not dump backward when you add the extra reach.
• A smaller, controlled push-up is better than chasing depth you cannot stabilize through the plus.
• If the neck tightens, keep your gaze a few inches ahead of your hands instead of craning forward to watch the floor.
• Slow down the lowering phase if you lose the top-reach position on the way back up.
• Stop the set when the shoulders shrug toward the ears or the torso starts sagging, because the plus loses value when the plank breaks down.

Frequently Asked Questions

What does Push-Up Plus train?

It trains the chest, triceps, and front of the shoulders like a push-up, but the added reach also emphasizes scapular control and serratus anterior activation at the top.

How is Push-Up Plus different from a regular push-up?

The push-up portion is the same, but after you press to the top you add an extra reach by pushing the floor away and spreading the shoulder blades apart.

Where should I feel the plus phase?

You should feel the top of the rep in the upper back and around the side of the ribcage, not in the low back or neck.

Can beginners do Push-Up Plus?

Yes. Beginners can use a knee version, an incline surface, or a smaller range until they can keep the plank and the extra reach clean.

Should my elbows bend during the plus?

No. The plus is the final reach at the top of the push-up, so the elbows stay straight while the shoulder blades move apart.

What is the most common mistake?

The most common mistake is turning the plus into a shrug or arching the lower back instead of keeping the body in a controlled plank.

What is a good variation if the floor version is too hard?

Use your hands on a bench, box, or bar in a rack so you can keep the same reach pattern with less bodyweight.

How many reps should I use?

It usually works well in moderate rep ranges where you can keep every push-up and plus crisp, rather than grinding through fatigue.