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Chest · Beginner

Push-Up Plus

Push-up variation adding shoulder blade protraction.

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Push-Up Plus demonstration

Exercise overview

Training details

ChestTricepsShouldersSerratus AnteriorCore

Equipment

Bodyweight

Sets × reps

3 × 12

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Start in a high plank with hands under or slightly wider than shoulders.
  2. 02Perform a normal push-up with the body staying in one line.
  3. 03At the top, keep the elbows straight and push the floor farther away.
  4. 04Let the shoulder blades spread around the ribs without rounding the lower back.
  5. 05Return to the normal plank top position before the next rep.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteDumbbell FlyComparable substituteBench PressComparable substituteDumbbell Deep Push up and Renegade RowComparable substituteDumbbell Renegade RowComparable substituteCable Triceps PushdownComparable substituteDiamond Push-Up

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