Abs, Shoulders, Triceps
Push Up Plus Overview
The push up plus is an excellent exercise to combat poor posture (rounded shoulders).
The push up plus targets the chest during the push up portion of the exercise and serratus anterior during the plus portion. If one typically experiences shoulder pain due to shoulder impingement, the push up plus is a helpful prehab and warm up to perform on days you work the push muscles.
Push Up Plus Instructions
- Assume a quadruped position on the floor with your hands under your shoulders, toes tucked, and knees under hips.
- Extend one leg at a time and assume a push up position with the legs straight, elbows extended, and head in a neutral position looking at the floor.
- Slowly descend to the floor by retracting the shoulder blades and unlocking the elbows.
- Descend until the upper arms are parallel or your chest touches the floor.
- Push back to the starting point by extending the elbows and driving your palms into the floor.
- Once you reach the top of the repetition, continue to press into the floor while allowing your shoulder blades to protract around your ribcage.
- Repeat for the desired number of repetitions.
Push Up Plus Tips
- Your arms should resemble an arrow in the bottom position, not a “T”.
- Your spine should remain rigid throughout the entire exercise, think of the push up as a moving plank.
- Squeeze your glutes and brace your abs before descending to keep the ribcage neutral.
- Keep the chin down and don’t look forward.
- Imagine you’re trying to push your thumbs together while completing the movement, this will improve activation of the pecs.
- Don’t allow the head to jut forward, the chest should touch at the same time as your nose.
Think about trying to push yourself as far away from the floor as possible.
- Ensure you push all the way through the floor at the top of the repetition and allow your shoulder blades to move around your ribcage.
- Most folks cut the repetition short and don’t garner the full benefits as such.