What is Push Up Plus?

Push Up Plus is a push variation where you perform a standard push-up and add maximal scapular protraction at the top. It primarily targets the triceps, shoulders and core. Difficulty: Medium. Maintain posterior pelvic tilt and full-body tension for safe, effective reps.

How to Do Push Up Plus

  1. Set up position: Place hands under shoulders, feet together, assume posterior pelvic tilt, squeeze glutes and create a straight line from head to heels.
  2. Engage full tension: Grip the floor, brace your core, squeeze armpits and maintain full-body tension before beginning the descent to protect the spine.
  3. Lower with control: Bend elbows keeping them tucked to your sides, move shoulders slightly ahead of hands, and lower your chest toward the floor with control.
  4. Pause and reset: Hold a brief pause near the bottom while maintaining posterior pelvic tilt; ensure no sagging hips or lower-back arch before pushing up.
  5. Push and protract: Drive through your palms, screw hands outward to create tension, fully extend elbows and actively protract the scapula at the top.
  6. Control repetitions: Repeat for desired reps, maintain rhythm and form; regress to knee Push Up Plus or an incline variation if fatigue breaks technique.

Muscle Groups

Triceps, Core, Shoulders

Description

Assume a push up position, arms straight, hands directly underneath the shoulders, feet together. Engage your core by assuming a Posterior Pelvic Tilt (Tuck your tailbone, eliminate any arch in your back). Squeeze your glutes, there should be a straight line from your head to your heels.

Generate total body tension, gripping the floor, squeezing your armpits.

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 triceps and protract the scapula as much as possible. Squeeze at the top, and repeat for repetitions.

Movement Group

Push

Required Equipment

None (bodyweight only)

Progressions and Regressions

Frequently Asked Questions

What are the benefits of the Push Up Plus?

The Push Up Plus strengthens triceps, anterior shoulders and core while improving scapular mobility and serratus anterior activation. It enhances shoulder stability, pushing strength and posture, and helps prevent injury by improving scapular mechanics.

What common mistakes should I avoid with Push Up Plus?

Common mistakes include arching the lower back, letting hips sag, flaring elbows outward and neglecting true scapular protraction. Also avoid rushing reps; poor posture or weak core increases shoulder strain. Focus on posterior pelvic tilt and controlled scapular movement.

How can I progress or regress the Push Up Plus?

To progress, add tempo, elevate feet, or perform weighted or one-arm variations. To regress, do the Push Up Plus from knees, use an incline surface, or reduce range of motion. Prioritize scapular control before increasing difficulty.