Instructions:
- 1Get down on your hands and toes with your back straight.
- 2Keep your arms and legs straight and form a straight line with your body from the head to your ankles.
- 3Drop your chest a bit while squeezing your shoulder blades then lower your chest towards the floor by folding your arms.
- 4As your chest is about to touch the floor, raise it back to the starting position by straightening your arms.
- 5Repeat the whole sequence.
Tips:
- Keep your back straight and avoid slouching.
- Keep your hands ahead of your shoulders on the floor.
- Maintain a smooth breathing pattern.
Understanding the Push Up Plus Exercise
The Push Up Plus is an effective movement designed to enhance upper body strength and stability. Known for its ability to activate the serratus anterior muscle, the Push Up Plus can greatly improve overall shoulder function and mobility. This variation of the traditional push-up is perfect for those looking to build strength while focusing on proper form.
How to Perform the Push Up Plus
To execute the Push Up Plus effectively, follow these steps:
- Start in a standard push-up position, with your hands slightly wider than shoulder-width apart and your body in a straight line from head to heels.
- Engage your core, and lower your body until your chest nearly touches the ground.
- As you push back up, extend your shoulders forward, bringing your shoulder blades away from each other. This is the "plus" part of the exercise and emphasizes the serratus anterior.
Benefits of the Push Up Plus
The Push Up Plus offers numerous benefits, including:
- Strengthening the Serratus Anterior: This exercise focuses on the serratus anterior, which plays a pivotal role in scapular movement.
- Improved Shoulder Stability: By incorporating the "plus," you enhance the stability of your shoulder joints.
- Versatility: Variations such as the Push Up Plus on Knees or Push Up Plus on Wall allow individuals of all fitness levels to participate.
Tips for Success
To optimize your Push Up Plus experience, consider the following tips:
- Maintain proper body alignment; avoid sagging hips or raised buttocks.
- Start slow, especially if you are new to this variation. Gradually increase the number of repetitions as your strength improves.
- Incorporate the Push Up Pulses by holding the position at the top for a few seconds before returning down, further engaging your muscles.
By understanding the proper technique and benefits of the Push Up Plus, individuals can enhance their fitness routine and work towards greater strength, especially in the upper body. Whether you're interested in push up plus size swimwear to complement your workout gear or seeking to improve your reps and engagement, this exercise is a fundamental addition to your regimen.