Push-Up Plus

Also known as: Push-Up with Scapular Protraction

StrengthPushRehabilitationFunctional

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Body Part: Chest

Description

The push-up plus combines a full push-up with an extra shoulder blade movement that works the serratus anterior. Lower your chest toward the floor, press back to straight arms, then push the floor farther away to spread your shoulder blades while keeping your trunk aligned.

How to Perform

Start in a high plank with your hands under your shoulders, arms straight, legs extended and feet about hip-width apart.
Brace your abdomen, squeeze your glutes and keep your body in a straight line from head to heels.
Bend your elbows and lower your chest toward the floor as in a standard push-up. Keep your elbows angled slightly back rather than flared wide.
Press through your palms to return to the top position with your elbows fully straight.
Without bending your elbows, push the floor away further by spreading your shoulder blades apart and lifting your upper back slightly toward the ceiling.
Keep your neck neutral and avoid letting your hips sag, rise or rotate during the extra shoulder blade movement.
Pause briefly at the top of the shoulder blade protraction, then let your shoulder blades return to neutral and repeat.

What Muscles Work

Primary Muscle:

Secondary Muscles:

Tips

Exhale through the hardest part of the upward movement.
Spread your fingers and distribute pressure across both palms.
Use knee support to practise the movement with a lighter load.
Notice the effort along the sides of your ribs during the final push.
Use a firm surface with enough grip for both palms.

Common Mistakes

Letting the hips sag or pike instead of keeping a straight line from head to heels.
Shrugging the shoulders toward the ears instead of keeping the neck long and shoulders controlled.
Flaring the elbows wide during the push-up portion instead of keeping them angled slightly back.
Skipping the final shoulder blade protraction at the top of each rep.
Bending the elbows during the plus phase instead of pushing the floor away with straight arms.
Letting the head jut forward instead of keeping it aligned with the spine.