Instructions:
- 1Start in the standard push-up position with your hands shoulder-width apart
- 2Lower your body until your chest is an inch from the ground
- 3Push up to the top of the range
- 4After reaching the top, push a little further to arch your upper back upwards while keeping your hips in place
- 5Return to the starting position
Tips:
- Keep your legs straight and your toes tucked under
- Always keep your body straight from head to heel
- During the push, exhale, during the descent, inhale
- Focus on contracting your chest muscles throughout the exercise
Push-up Plus: A Comprehensive Guide
The Push-up Plus is an effective bodyweight exercise that primarily targets the chest muscles, specifically the Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head, and the Serratus Anterior. This exercise not only builds upper body strength but also enhances shoulder stability and improves posture.
Benefits of the Push-up Plus
Incorporating the Push-up Plus into your workout routine offers numerous benefits. This exercise helps in:
- Building strength in the upper body, particularly in the chest and shoulder regions.
- Strengthening the serratus anterior, which plays a critical role in scapular movement and stability.
- Enhancing muscular endurance.
- Improving overall functional fitness, contributing to better performance in daily activities.
Muscles Worked
The Push-up Plus primarily engages:
- Pectoralis Major Clavicular Head
- Pectoralis Major Sternal Head
- Serratus Anterior
Exercise Instructions
To perform the Push-up Plus effectively:
- Start in a standard push-up position with your hands placed slightly wider than shoulder-width apart.
- Lower your body as you would in a traditional push-up.
- As you push back up, extend your shoulders forward, allowing your shoulder blades to separate. This is the 'plus' part of the push-up.
- Control your movements to maintain form and maximize effectiveness.
Variations and Modifications
For those looking for alternatives or modifications, consider trying:
- Wall Push-ups Plus: A great option for beginners or those with limited upper body strength.
- Push-up Plus on Knees: This adaptation reduces the intensity while still engaging the target muscle groups.
- Weighted Push-Up Plus: Adding resistance can further enhance muscle engagement once you've mastered the basic form.
Incorporating the Push-up Plus into your exercise routine can provide significant strength and stability benefits. Whether you are an individual looking to enhance your fitness level or seeking to find the perfect plus size swimwear that supports your active lifestyle, understanding and practicing this exercise is invaluable. Remember to focus on form and control to reap the full benefits of this dynamic movement!