Also known as: pbars push up, parallel bar push-up, mini pbar pushups, scapular protraction push-up

What is Push Up Plus on Pbars?

Push Up Plus on Pbars is a medium-level push variation performed on mini parallel bars that emphasizes scapular protraction and full elbow extension, targeting the chest, triceps, shoulders and core. It builds pressing strength while demanding core and glute stability to maintain a straight line from head to heels.

How to Do Push Up Plus on Pbars

  1. Set up position: Place mini pbars under shoulders, feet together. Tuck tailbone into a posterior pelvic tilt and lift knees so your body forms a straight line from head to heels.
  2. Brace core: Squeeze glutes and engage your core to prevent sagging. Maintain a tucked pelvis and neutral neck throughout to protect the lower back.
  3. Lower with control: Bend elbows with them close to your sides, keep shoulders forward of hands, and lower chest until just above the floor with steady tempo.
  4. Pause at bottom: Hold briefly at the bottom while keeping posture strong and scapula stable. Avoid letting elbows flare or the lower back arch during the pause.
  5. Protract and press: Drive through the pbars, screw hands outward, fully extend elbows and actively protract the scapula at the top. Exhale as you press up.

Muscle Groups

Triceps, Chest, Core, Shoulders, Glutes

Description

Set up from a kneeling position, Pbars directly underneath your shoulders, feet together.
Engage your core by assuming a Posterior Pelvic Tilt (Tuck your tailbone, eliminate any arch in your back). Squeeze your glutes and raise your knees, there should be a straight line from your head to your heels.

Bend your elbows, and as your descend do no allow them to drift backward, your shoulders should move ahead of your hands. Keep the elbow tucked into your sides, and lower your chest to the floor. Maintain a strong posture throughout, do not let your back arch or hips sag.

Pause at the bottom, then drive into the floor, screwing your hands outwars to help create tension and and push yourself up, exhaling on the way. Fully extend your elbows, squeeze the the pbars inwards, engaging the pecs and protract the scapula as much as possible. Squeeze at the top, and repeat for repetitions.
Movement Group: Push
Equipment: Mini PBars

Progressions and Regressions

Frequently Asked Questions

What are the benefits of Push Up Plus on Pbars?

This exercise improves chest and triceps strength while emphasizing scapular protraction and shoulder stability. It also strengthens core and glute activation for better pressing mechanics and improved posture.

What are common mistakes when doing this exercise?

Common errors include arching the lower back, flaring elbows, insufficient scapular protraction, rushing reps, and poor hand placement. Fix these by bracing the core and keeping elbows tucked and shoulders controlled.

How can I progress or regress this movement?

Regress with knee push-ups on pbars or scapular push-ups. Progress by elevating feet, adding tempo or a weighted vest, or moving to rings for increased instability and shoulder challenge.