Instructions:
- 1Start in a standard push-up position, hands shoulder-width apart, body in a straight line from head to feet
- 2Lower your body until your chest touches the floor, keeping your body straight
- 3Push back up to the original position
- 4At the top, push further to round your spine, as if trying to separate your shoulder blades
- 5Return to the starting position to complete one rep
Tips:
- Keep your core engaged throughout the exercise
- Perform the movement slowly and with control
- Avoid extending your back or neck
- Exhale when you push up and inhale as you lower yourself down
Understanding the Push-Up Plus: A Comprehensive Guide
The Push-Up Plus is a dynamic variation of the traditional push-up that engages the chest, particularly focusing on the Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head, and the Serratus Anterior. This bodyweight exercise is an effective way to build upper body strength and stability.
Benefits of the Push-Up Plus
Incorporating the Push-Up Plus into your workout routine offers several benefits:
- Enhanced Muscle Activation: The exercise activates multiple muscle groups, providing a comprehensive upper body workout.
- Improved Stability: Engaging the Serratus Anterior strengthens the muscles that stabilize the shoulder blade, which can prevent injury and improve overall shoulder health.
- Versatile and Accessible: As a bodyweight exercise, it requires no special equipment, making it accessible to everyone, regardless of fitness level.
Muscles Worked
This exercise primarily targets:
- Pectoralis Major Clavicular Head
- Pectoralis Major Sternal Head
- Serratus Anterior
How to Perform the Push-Up Plus
- Start in a plank position with your hands slightly wider than shoulder-width apart.
- Lower your body towards the ground by bending your elbows while keeping your body straight.
- As you push back up, extend your shoulders forward and upward, performing a plus motion.
- Maintain core engagement throughout the movement.
Variations and Modifications
If you're new to the Push-Up Plus or looking for alternative options, consider:
- Wall Push-Ups Plus: A great modification for beginners that involves pushing against a wall to reduce resistance.
- Knee Push-Ups Plus: Performing the exercise on your knees can help alleviate pressure while still targeting the same muscle groups.
- Push-Up Plus with Resistance Bands: Adding resistance bands can increase difficulty and further challenge your muscles.
Tips for Success
- Ensure proper form by keeping your body in a straight line from head to heels.
- Engage your core to maintain stability and protect your lower back.
- Control your movement; avoid rushing through the exercise to maximize its benefits.
Whether you're looking to increase your upper body strength, improve muscle tone, or enhance stability, the Push-Up Plus is a versatile exercise that can be easily incorporated into any fitness regimen. Give it a try and feel the difference!