push-up plus
The push-up plus is a variation of the standard push-up that adds an extra movement at the top of the push-up by protracting the shoulder blades, which further engages the serratus anterior and improves shoulder stability.
Difficulty
Equipment: Bodyweight
Duration: 30seconds
Calories: ~7/per minute
STRENGTH
Target Muscle
pectoralsUPPER PUSH
Secondary Muscles
tricepsshoulders
Instructions
- Start in a high plank position with your hands slightly wider than shoulder-width apart and your body in a straight line from head to heels.
- Lower your body towards the ground by bending your elbows, keeping them close to your sides.
- Once your chest is just above the ground, push through your hands to extend your arms and lift your upper body up.
- At the top of the movement, protract your shoulder blades by pushing your upper back towards the ceiling.
- Pause for a moment, then reverse the movement by retracting your shoulder blades and lowering your body back down to the starting position.
- Repeat for the desired number of repetitions.
