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Push-Up Plus

IntermediateStrengthTier T2

Do a push-up and at the top, push your body away from the floor to protract your shoulder blades. Strengthens the serratus anterior.

Targets: Thoracic Spine
Muscles: Serratus Anterior

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

Home Options

  • table or counter
  • wall

No equipment? Try: Floor push-up, Plank plus (no push-up)

Dosage

3

Sets

10

Reps / Time

45 sec

Rest

2 down / 2 up / 2 plus

Tempo

Step-by-Step Guide

Set up

  • Start in push-up position against wall or countertop
  • Arms straight, hands shoulder-width apart
  • Body in a straight line

  1. No image for this step. Follow the written instruction.

    Step 1 of 7

    Lower into a push-up (bend elbows)

  2. No image for this step. Follow the written instruction.

    Step 2 of 7

    Push back up to straight arms

  3. No image for this step. Follow the written instruction.

    Step 3 of 7

    At the top, push further: protract shoulder blades

  4. No image for this step. Follow the written instruction.

    Step 4 of 7

    Upper back rounds slightly as shoulder blades spread apart

  5. No image for this step. Follow the written instruction.

    Step 5 of 7

    Hold the 'plus' position briefly

  6. No image for this step. Follow the written instruction.

    Step 6 of 7

    Let shoulder blades come back together

  7. No image for this step. Follow the written instruction.

    Step 7 of 7

    Repeat

Breathing

  • Exhale during push phase
  • Inhale when lowering

Form Cues

  • Push away at the top
  • Spread shoulder blades apart
  • Round upper back slightly
  • Don't sag through low back

Common Mistakes to Avoid

  • Not pushing plus at top
  • Sagging low back
  • Rushing through
  • Not protracting fully

Safety Information

Avoid if wrists are sensitive. Maintain good push-up form.

Progressions

Lower incline (floor push-up plus) or add hold at plus position

Regressions

Use a wall (easiest) or countertop, or skip the push-up and just do the 'plus'

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.