Chest Exercise · Body Weight

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Push-Up Plus

Category

Chest

Equipment

Body Weight

Target

Pectorals

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The push-up plus adds a small protraction of the shoulder blades at the top of the movement, actively rounding the upper back slightly rather than stopping at full elbow lockout. That extra protraction targets the serratus anterior, a muscle standard push-ups barely touch.

How to Do the Push-Up Plus

1. Begin in a high plank, hands slightly wider than shoulder-width apart, body in a straight line from head to heels.
2. Bend your elbows, keeping them close to your sides, to lower your body toward the floor.
3. Once your chest hovers just above the floor, straighten your arms by pushing through your hands to lift back up.
4. At the top, protract your shoulder blades, pushing your upper back up toward the ceiling.
5. Pause briefly, then retract your shoulder blades and lower your body back to the starting position.
6. Repeat for your target rep goal, keeping your core engaged and avoiding any reliance on momentum.

Muscles Worked

The Push-Up Plus primarily targets the Pectorals, with Triceps as the primary synergist muscle group, along with the Shoulders.

More Chest Exercises

Archer Push Up Body Weight · Pectorals Assisted Chest Dip (kneeling) Leverage Machine · Pectorals Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted · Pectorals Assisted Wide-Grip Chest Dip (kneeling) Leverage Machine · Pectorals Band Bench Press Band · Pectorals Band One Arm Twisting Chest Press Band · Pectorals

More Pectorals Exercises

Barbell Bench Press Barbell · Pectorals Barbell Decline Bench Press Barbell · Pectorals Barbell Decline Pullover Barbell · Pectorals Barbell Decline Wide-Grip Press Barbell · Pectorals Barbell Front Raise And Pullover Barbell · Pectorals Barbell Guillotine Bench Press Barbell · Pectorals

Equipment Alternatives

Don't have body weight? These target the same pectorals with different equipment.

Assisted Chest Dip (kneeling) Leverage Machine · Pectorals Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted · Pectorals Band Bench Press Band · Pectorals Barbell Bench Press Barbell · Pectorals

FAQ

What muscles does the Push-Up Plus work?

The Push-Up Plus primarily targets the pectorals, with the triceps and shoulders assisting.

What equipment do I need for the Push-Up Plus?

The Push-Up Plus is done with no equipment — just body weight.

What's a good alternative to the Push-Up Plus?

If you don't have access to the space or setup it needs, the Assisted Chest Dip (kneeling) targets the same pectorals using leverage machine instead.