What is Push Up Plus on Pbars?

What is Push Up Plus on Pbars? The Push Up Plus on Pbars is a medium-difficulty push variation on mini parallel bars that adds scapular protraction to a push-up. It primarily targets chest, triceps, shoulders, core and glutes while improving shoulder stability and scapular control.

How to Do Push Up Plus on Pbars

  1. Set up position: Start kneeling with mini Pbars under shoulders, feet together; engage posterior pelvic tilt, squeeze glutes and lift knees to form a straight line head-to-heels.
  2. Hand placement: Grip the pbars close with hands under shoulders; slightly screw hands outward to create forearm tension and protect the shoulder joint.
  3. Lower with control: Bend elbows while keeping them tucked to your sides; allow shoulders to move ahead of hands and lower chest toward the floor with a tight core.
  4. Pause and press: Pause briefly at the bottom, then drive into the bars, exhale and extend elbows fully while squeezing pbars inward and protracting the scapula at the top.
  5. Maintain alignment: Keep the posterior pelvic tilt, avoid arching or sagging hips, and maintain a straight line from head to heels to protect the lower back.
  6. Progress or regress: Progress by performing straight-leg reps on toes or adding weight; regress by staying on knees, elevating hands, or using band assistance for safer builds.

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

Required Equipment

Mini PBars

Progressions and Regressions

Frequently Asked Questions

What are the benefits of Push Up Plus on Pbars?

Push Up Plus on Pbars improves scapular protraction, shoulder stability and pushing strength while targeting chest, triceps, shoulders, core and glutes. It reinforces scapulothoracic control and can reduce shoulder strain during pressing movements.

What common mistakes should I avoid?

Common mistakes include letting hips sag or arch, flaring elbows, not fully protracting the scapula, and rushing reps. Fix by maintaining posterior pelvic tilt, tucking elbows, controlling the descent, and pausing to ensure full protraction.

How can I progress or regress this exercise?

Progress by doing straight-leg reps on toes, adding slow eccentrics or light load; regress by staying on knees, elevating hands on a box, or using band assistance. Choose progressions based on shoulder and core control.