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Push-Up Plus

Exercise Profile

Body PartChest
EquipmentBody weight
Primary MusclesPectoralis Major Clavicular Head, Pectoralis Major Sternal Head, Serratus Anterior
Secondary MusclesDeltoid Anterior, Trapezius Middle Fibers, Triceps Brachii
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Introduction to the Push-Up Plus

The Push-Up Plus is an enhanced version of the traditional push-up, offering increased benefits such as improved upper body strength, enhanced core stability, and better shoulder health. It's ideal for both fitness beginners and seasoned athletes looking to add an extra challenge to their workout routine. Individuals would want to do this exercise to not only build muscle, but also to improve posture, increase functional fitness, and promote overall body balance.

Performing the: A Step-by-Step Tutorial Push-Up Plus

  • Lower your body until your chest nearly touches the floor, keeping your elbows tucked in close to your body.
  • Push your body back up to the starting position, fully extending your arms.
  • Once you've reached the top of the push-up, push even further by rounding your upper back upwards like a cat, this is the "plus" part of the exercise.
  • Lower your body back down to the starting position and repeat the exercise for your desired number of repetitions.

Tips for Performing Push-Up Plus

  • Maintain Proper Form: Keep your body in a straight line from your head to your heels throughout the exercise. Avoid sagging your lower back or hiking your hips upward, which are common mistakes. Engage your core muscles to help maintain this alignment.
  • Controlled Movements: Do not rush the exercise. Lower your body in a controlled manner until your chest almost touches the floor, then push back up to the starting position. Avoid jerky movements, as they can lead to injuries.
  • Full Range of Motion: Make sure to go through the full range of motion. This means lowering your body all the way down and pushing all the way back up. Half push-ups do not provide the full benefit

Push-Up Plus FAQs

Can beginners do the Push-Up Plus?

Yes, beginners can do the Push-Up Plus exercise, but they might need to modify it at first. This exercise is more challenging than a regular push-up because it includes an additional movement that targets the serratus anterior muscle in your upper back. Beginners can start by doing the exercise on their knees or by using a wall instead of the floor. Always remember to maintain proper form to prevent injuries and maximize results. As strength and endurance improve, they can progress to doing the exercise in the traditional way.

What are common variations of the Push-Up Plus?

  • The Decline Push-Up Plus is a more challenging variation that involves placing your feet on a raised surface, which targets the upper chest and shoulders more intensely.
  • The Wide Grip Push-Up Plus is a version where your hands are placed wider than shoulder-width apart, emphasizing the outer part of the chest and the shoulders.
  • The Close Grip Push-Up Plus involves placing your hands closer together, which puts more emphasis on the triceps and the inner chest.
  • The Spiderman Push-Up Plus is a dynamic variation where you lift one knee towards the elbow on the same side as you lower your body, which adds an extra challenge for your core and hip flexors.

What are good complementing exercises for the Push-Up Plus?

  • Plank is another good complementary exercise as it strengthens the core muscles, which are crucial for maintaining proper form and stability during the Push-Up Plus, thereby enhancing the effectiveness of the exercise.
  • The Pec Deck Fly exercise complements Push-Up Plus by isolating and strengthening the chest muscles, which are heavily involved in push-ups, and can help increase overall chest strength and endurance for better performance in Push-Up Plus.

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