Push-Up Plus Exercise Guide
Exercise Profile
- Target
- Pectoralis Major
- Equipment
- Body weight
- Body Part
- Chest
- Primary Muscle
- Pectoralis Major
- Secondary Muscles
- Serratus Anterior, Deltoid, Trapezius Middle Fibers, Deltoid Anterior, Triceps Brachii
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5
- Alternate Names
- Push-Up with Protraction
Visualised Target Muscle Groups
Front
Back
How to: Push-Up Plus
- Start in a plank position with hands slightly wider than shoulder-width apart.
- Lower your body while keeping your elbows close to your sides.
- At the bottom of the movement, push through your palms and protract your shoulder blades as you rise.
- Finish in the plank position with arms fully extended.
- Repeat for the desired number of repetitions.
Common Mistakes
- Letting the hips sag or rise too high.
- Not fully extending the arms at the top.
- Incorrect hand positioning leading to wrist strain.
Modifications
- Perform on knees to reduce intensity.
- Elevate your hands on a stable surface for an easier option.
Tips
- Keep your core engaged throughout the movement.
- Lower yourself until your chest almost touches the ground for a full range of motion.
- Maintain a straight line from your head to your heels.
Push-Up Plus Alternatives
Tags
chest
strength
push-up
upper body
core
triceps