Target Muscle Group:
Chest, Serratus Anterior
Equipment Required
None
Experience Level:
Beginner
Secondary Muscles
Triceps, Anterior Deltoids
Ideal sets & reps:
3 sets of 5 reps
Benefits
- 1. By targeting the serratus anterior muscles, this exercise can help enhance posture, promoting a more upright and balanced body alignment.
- 2. Push-Up Plus specifically targets and strengthens the serratus anterior muscles, aiding in shoulder blade stability and overall shoulder health.
- 3. Push-Up Plus introduces a dynamic element to traditional push-ups, adding complexity to the movement and contributing to upper body strength.
- 4. Engaging the serratus anterior muscles supports greater mobility in the upper body, which is valuable for various daily activities and athletic performance.
- 5. This exercise improves coordination between the shoulder blades, leading to better scapular movement and reducing the likelihood of shoulder discomfort or injuries.
Instructions
- 1. To start, get into a solid push-up position with your hands a bit wider than shoulder-width apart.
- 2. Lower yourself down in a controlled manner for a regular push-up, keeping your body straight. Now, here comes the 'plus' part.
- 3. At the top of the push-up, really focus on your shoulder blades. Push into the ground with your palms and round your upper back slightly, as if you're pushing the earth away from you.
- 4. Hold that protraction for a moment, then gently return to the starting push-up position by retracting your shoulder blades. Keep your core engaged and maintain a smooth, controlled motion throughout.
- 5. Breathe naturally throughout the exercise, exhaling as you push up and inhaling as you lower yourself down. Aim for 8-12 repetitions for 3-4 sets, depending on your fitness level and goals.
Points to remember
- 1. Keep your core muscles engaged to provide stability to your spine and prevent your hips from sagging.
- 2. Focus on engaging the serratus anterior muscles between your shoulder blades. This muscle activation is the essence of the "plus" movement.
- 3. Start with a manageable number of reps and sets, and gradually increase intensity as your strength and familiarity with the movement improve.
- 4. Perform the protraction and retraction of your shoulder blades in a controlled manner. Avoid jerky movements or excessive arching of the lower back.
- 5. Pay close attention to your shoulder blades. During the "plus" phase, protract your shoulder blades by pushing your palms into the floor and slightly rounding your upper back.
Popular Questions
- Q1. What are the best push-up plus alternative ?
- A1. Alternative options to the Push-Up Plus include Scapular Push-Ups, which emphasize shoulder blade movement, and Serratus Anterior Wall Slides for activation. These exercises target the serratus anterior muscles and enhance shoulder stability in distinct ways, providing effective alternatives for a comprehensive upper body workout.
- Q2. What are the benefits of doing push-up plus ?
- A2.Push-Up Plus offers benefits like strengthening the serratus anterior muscles for improved shoulder blade stability and posture. It enhances scapular coordination, reducing shoulder discomfort risk, and adds dynamic elements to push-ups, boosting upper body strength and mobility. This exercise supports better shoulder health, stability, and balanced muscle development.
- Q3. What are the muscles worked by push-up plus ?
- A3. During the Push-Up Plus exercise, the primary focus centers on the serratus anterior muscles, situated between your shoulder blades. As you protract your shoulder blades, these muscles engage, contributing to enhanced shoulder stability. The secondary engagement involves the pectoral muscles, triceps, and anterior deltoids, supporting the push-up movement and overall upper body coordination.