Push Up Plus 101 Video Tutorial
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Overview
The "Push Up Plus" is an effective bodyweight exercise primarily targeting the chest, with secondary benefits for the abs, shoulders, and triceps. It is a variation of the traditional push-up, incorporating an additional movement at the top of the push-up, where you push your upper back upward by protracting the shoulder blades. This added movement increases engagement of the upper body, particularly the serratus anterior, improving shoulder stability and strength. The push-up plus helps build chest muscle while also working the core and upper body, making it a versatile and functional exercise for strength and conditioning.
How to Perform
Start in a quadruped position with your hands placed directly beneath your shoulders, knees positioned under your hips, and your toes tucked under.
Extend one leg fully behind you, followed by the other leg, to transition into a full push-up position. Ensure your legs are straight, elbows are fully extended, and your head stays in a neutral alignment, with your gaze directed at the floor.
Lower your body slowly toward the ground by retracting your shoulder blades and slightly bending your elbows. Maintain control throughout the descent.
Continue lowering yourself until your chest is close to the floor or until your upper arms are parallel to the ground, ensuring proper form.
Press back upward, straightening your arms and firmly pushing your palms into the floor to return to the starting position.
At the top of the push-up, engage your chest and shoulders further by actively pressing your palms into the floor and allowing your shoulder blades to protract, rounding the upper back slightly.
Repeat the movement for the desired number of repetitions, focusing on controlled motion and full activation of the chest, shoulders, triceps, and core.
Tips
As you lower yourself into the push-up position, make sure your arms are angled correctly, resembling an arrow rather than forming a “T” shape with your body.
Keep your spine straight and rigid throughout the entire movement, similar to holding a plank. This will ensure proper alignment and maximum engagement.
Engage your glutes and brace your abdominal muscles before beginning the descent, keeping your ribcage in a neutral position to avoid unnecessary strain on your lower back.
Maintain a neutral head position by keeping your chin tucked and your gaze directed down, not forward, to prevent strain on your neck.
To better activate your chest muscles, imagine trying to bring your thumbs together as you perform the movement, focusing on squeezing your pecs at the top.
Ensure that your head does not jut forward. When you lower yourself, your chest and nose should make contact with the floor at the same time.
Push yourself as far away from the ground as possible, focusing on extending your arms fully and creating distance from the floor.
At the top of the push-up, press firmly through the palms of your hands and allow your shoulder blades to protract fully around your ribcage, completing the full range of motion.
Avoid cutting the repetition short by fully extending your arms at the top and allowing for a complete, controlled movement, which will maximize the effectiveness of the exercise.
How Not to Perform
Do not let your elbows flare out: Avoid allowing your elbows to extend outward like a “T” shape. Instead, keep your elbows at a 45-degree angle to your torso throughout the movement. This ensures better activation of the chest muscles and reduces stress on the shoulder joints.
Do not arch your back: Avoid letting your lower back dip or your spine collapse during the exercise. Keep your core engaged and your body in a straight line, just like in a plank. Arching the back can lead to lower back strain and reduced efficiency in activating the chest and core.
Do not let your head jut forward: Ensure your head stays in a neutral position with your neck aligned with your spine. Looking forward can strain your neck and affect your form. Keep your chin slightly tucked and gaze at the floor to prevent unnecessary tension.
Do not rush the movement: Avoid speeding through the push-up, especially the protraction phase at the top. Moving too quickly can result in poor form and less activation of the chest and shoulders. Control the descent and press through the floor with focus to fully engage the target muscles.
Do not allow your shoulders to scrunch up: Keep your shoulder blades down and away from your ears. Shrugging your shoulders during the movement can shift the focus away from your chest and lead to neck or shoulder strain. Instead, retract your shoulder blades as you lower and protract them at the top.
Do not let your hips sag: Avoid allowing your hips to sink toward the floor as you lower yourself. This can cause instability and prevent full engagement of the core and chest. Maintain a strong, neutral spine position from head to heels, keeping the whole body aligned.
Do not neglect full range of motion: Cutting the push-up short by not lowering your chest fully or not fully extending your arms at the top reduces the effectiveness of the exercise. Ensure your chest comes close to the floor and your arms are completely extended at the top to maximize muscle activation.
Do not keep your feet too wide or too narrow: Position your feet hip-width apart to maintain balance and stability during the movement. Placing your feet too wide or too narrow can compromise your form and make it harder to engage the target muscles properly.
Do not forget to breathe: Avoid holding your breath throughout the movement. This can lead to unnecessary tension and reduce endurance. Breathe out as you push up and inhale as you lower yourself.
Do not engage in jerky movements: Avoid any jerky or sudden movements. Push-ups should be smooth and controlled. Jerking the body can cause injury, particularly in the shoulders and wrists, and prevent optimal muscle activation.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
