ClapMove · clapmove.com
Exercise handout — move better, feel better.
Push-Up Plus
Regular push-up with extra push at top to round upper back. Strengthens serratus muscle.
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
none
Home Options
- bodyweight
Dosage
3
Sets
10
Reps / Time
45 sec
Rest
2 down / 2 up / 1 plus
Tempo
Step-by-Step Guide
Set up
- Get in push-up position
- Hands slightly wider than shoulders
- Body in straight line
No image for this step. Follow the written instruction.
Step 1 of 5
Lower chest toward floor
No image for this step. Follow the written instruction.
Step 2 of 5
Push back up to straight arms
No image for this step. Follow the written instruction.
Step 3 of 5
Then push extra hard to round upper back
No image for this step. Follow the written instruction.
Step 4 of 5
Feel shoulder blades spread apart
No image for this step. Follow the written instruction.
Step 5 of 5
Return to flat back and repeat
Breathing
- Breathe in as you lower
- Breathe out as you push
Form Cues
- Push through the floor at end
- Feel shoulder blades spread
- Keep core tight
- Don't let hips sag
Common Mistakes to Avoid
- Skipping the plus part
- Hips sagging
- Not pushing far enough
- Rushing through
Safety Information
Great for serratus. Key for shoulder health.
Progressions
Add pause in plus position or do slower
Regressions
Do from knees or against wall
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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.