Target Muscle

    Chest

    Equipment

    Body Weight

    Difficulty

    Intermediate

    Category

    Strength

    ChestBody Weight

    Pushup Plus

    The pushup plus is a variation of the standard pushup that adds an extra movement at the top of the pushup by protracting the shoulder blades, which further engages the serratus anterior and improves shoulder stability.

    Also Works

    TricepsShoulders

    How to Perform

    1. 1

      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.

    2. 2

      Lower your body towards the ground by bending your elbows, keeping them close to your sides.

    3. 3

      Once your chest is just above the ground, push through your hands to extend your arms and lift your upper body up.

    4. 4

      At the top of the movement, protract your shoulder blades by pushing your upper back towards the ceiling.

    5. 5

      Pause for a moment, then reverse the movement by retracting your shoulder blades and lowering your body back down to the starting position.

    6. 6

      Repeat for the desired number of repetitions.

    Pro Tips

    • •Focus on controlled movements rather than speed
    • •Breathe out during the exertion phase
    • •Keep your core engaged throughout the movement

    More Chest Exercises

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