Exercise Profile
  • Target Muscle Group
  • Exercise TypeActivation
  • Equipment RequiredBodyweight
  • MechanicsCompound
  • Force TypePush (Bilateral)
  • Experience LevelBeginner
  • Secondary Muscles
Target Muscle Group


Shoulders Muscle Anatomy Diagram

Quadruped Push Up Plus Overview

The quadruped push up plus exercise is an activation drill used to warm up the muscles of the upper body.

In particular, the quadruped push up plus warms up the muscles of the shoulder, rotator cuff, and chest.

Quadruped Push Up Plus Instructions

  1. Setup in a quadruped position with the hands under shoulders and knees under hips.
  2. Push into the floor and allow your shoulder blades to protract around your rib cage.
  3. Reverse the movement and retract your shoulder blades while keeping the elbows locked out.
  4. Repeat for the desired number of repetitions.

Quadruped Push Up Plus Tips

  1. Take note of the head position ensure that you don’t jut the chin forward as the shoulder blades retract.
  2. Watch the elbows, many folks will want to bend them when they retract the shoulder blades.
    • If you can’t seem to isolate the shoulder blades and the elbows come into play too much, drop down onto your forearms to eliminate the compensating joint.
  3. Ideally the spine should remain neutral throughout the entire course of the exercise. Here’s the two main compensations you should be aware of and watch for:
    • Arching as you retract the shoulder blades
    • Rounding as you protract the shoulder blades
  4. If you can’t seem to maintain a good position during a typical push up plus then this would be an excellent regression option.