Also known as: scapular push-up, scapular pushup, protraction push-up, scapular protraction pushup, bodyweight scapular push-ups

What is Push Up Plus?

The Push Up Plus is a medium-difficulty bodyweight push exercise that adds extra scapular protraction to a standard push-up. It primarily targets the triceps, shoulders and core while improving scapular mobility and shoulder stability. Maintain a neutral spine, posterior pelvic tilt, and full elbow extension during each rep for safety and effectiveness.

How to Do Push Up Plus

  1. Setup position: Start in a push-up stance with hands under shoulders, feet together, posterior pelvic tilt, glutes squeezed and a straight line from head to heels.
  2. Brace body: Create total-body tension by engaging core, squeezing armpits and gripping the floor; screw hands outward slightly to stabilize the shoulders before descending.
  3. Lower with control: Bend elbows while keeping them tucked to your sides, let shoulders move slightly ahead of hands, and lower chest toward the floor without arching your back.
  4. Pause at bottom: Hold briefly at the bottom to maintain control and proper alignment; avoid bouncing and keep the pelvis tucked and ribs down while breathing steadily.
  5. Protract at top: Drive through your hands to extend elbows fully, then push further by actively protracting the scapulae (push shoulders forward) to complete the plus motion.

Muscle Groups

Shoulders, Core, Triceps

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
Equipment: None (bodyweight only)

Progressions and Regressions

Frequently Asked Questions

What are the main benefits of the Push Up Plus?

Push Up Plus improves scapular protraction and shoulder stability while strengthening triceps and core. It enhances shoulder health, posture and push strength by training the scapulae through a full protraction range.

What common mistakes should I avoid when doing this exercise?

Avoid flaring elbows, letting hips sag, and rushing reps. Neglecting scapular movement or hyperextending the lower back reduces effectiveness. Focus on tension, posterior pelvic tilt and a full protraction at the top.

How can I progress or regress the Push Up Plus?

Regress with wall or incline scapular push-ups and shorter ranges of motion. Progress by lowering incline, using a decline surface, slowing eccentrics, adding pause reps, or performing on rings for greater instability.