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Push-Up Plus

Step by step instructions, muscle activation and variants for the Push-Up Plus.

EasyUpper chestMiddle chest

About this exercise

The Push-Up Plus adds a scapular protraction at the top of a standard push-up, actively rounding the upper back to engage the serratus anterior and improve shoulder blade stability. It is commonly used in shoulder rehabilitation and prehab programs.

How to Perform

  • Start in a high plank position with hands slightly wider than shoulder width and body in a straight line from head to heels
  • Lower your chest toward the floor by bending your elbows, keeping them at roughly 45 degrees from your torso
  • Press back up to the top of the push-up
  • At the top, push through your hands to further round your upper back, spreading your shoulder blades apart — this is the "plus" phase
  • Hold the protracted position for a moment, then return to the neutral starting position
  • Repeat for the desired number of reps

Muscle Activation

Primary
Upper chestMiddle chest
Secondary
TricepsFront shouldersTrapezius

Common Mistakes

Common mistakes content is coming soon.

About the Push-Up Plus

The Push-Up Plus is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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