Quadruped Push Up Plus 101 Video Tutorial
0
Exercise Synopsis
Target Muscle Group
Shoulders
Secondary Targets
Execution
Compound
Force Type
Push (Bilateral)
Required Equipment
Bodyweight
Fitness Level
Beginner
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Quadruped Push Up Plus is a bodyweight exercise primarily targeting the shoulders, with secondary emphasis on the chest. To perform this exercise, start in a tabletop position with your hands directly beneath your shoulders and knees beneath your hips. As you lower your body toward the ground in a push-up motion, focus on engaging the shoulders to stabilize the movement. The “plus” comes at the top of the push-up, where you push through your shoulders to protract them, slightly rounding your upper back. This extra movement helps to activate the serratus anterior and strengthen the muscles around the shoulder blades, improving overall shoulder stability and function.
How to Perform
Start by positioning yourself on all fours with your hands placed directly under your shoulders and your knees aligned with your hips.
Press your palms into the floor, engaging your shoulders to push your shoulder blades away from your spine, allowing them to move around your rib cage.
Reverse the motion by squeezing your shoulder blades together as you draw them back toward the spine, maintaining straight arms and locked elbows throughout.
Continue the movement for the required number of reps, focusing on controlled and smooth transitions for maximum shoulder activation.
Keep your core engaged throughout to stabilize your body and ensure proper alignment, avoiding any sagging in the lower back.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Pay attention to your head position throughout the movement. Avoid pushing your chin forward as you retract your shoulder blades.
Be mindful of your elbows. Many people unintentionally bend them when retracting the shoulder blades. Keep the arms straight to isolate the shoulder muscles effectively.
If you find it difficult to focus on the shoulder blades and your elbows start to bend excessively, consider lowering yourself to your forearms. This can help remove the added strain on the elbows and allow better shoulder blade isolation.
Aim to keep your spine neutral at all times during the exercise. Avoid excessive arching or rounding of the back, both of which are common compensations.
Two key compensations to watch for are:
Arching the back as the shoulder blades retract.
Rounding the back when protracting the shoulder blades.
If you struggle to maintain proper form during the full push-up plus, performing the exercise on your forearms can be an effective regression to help you focus on technique.
How Not to Perform
Avoid Overarching the Back: Do not let your lower back dip toward the ground during the movement. This compromises spinal alignment and places unnecessary strain on your lower back. Keep your core engaged to prevent sagging.
Do Not Push the Chin Forward: Avoid jutting your chin forward when retracting your shoulder blades. This can strain your neck and reduce the focus on the shoulders. Keep your head in a neutral position, aligned with your spine.
Avoid Bending the Elbows: Do not allow your elbows to bend while retracting the shoulder blades. This shift of focus from the shoulders to the arms reduces the effectiveness of the exercise. Keep your arms straight and locked out throughout the movement.
Do Not Protract Too Aggressively: While protracting your shoulder blades, avoid rounding your upper back excessively. This can lead to unnecessary strain on the spine. Focus on controlled protraction, with only a slight rounding of the upper back.
Don’t Drop the Hips: Avoid letting your hips drop during the exercise. This leads to poor form and decreases activation in the target muscles. Keep your body in a straight line from head to knees throughout the movement.
Avoid Jerky Movements: Do not rush through the exercise or use momentum to complete the movement. Jerking your body can lead to wasted energy and increases the risk of injury. Perform each rep in a slow and controlled manner to ensure proper muscle engagement.
Don’t Neglect Core Engagement: Failing to engage your core can cause your body to shift out of alignment, putting undue pressure on your spine. Keep your core activated to support your posture and help isolate the shoulder muscles.
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.
