Push-Up Plus is an advanced variation of the traditional push-up that specifically targets the serratus anterior muscle, along with the chest, shoulders, triceps, and core. This exercise is excellent for improving shoulder stability and strength, which is crucial for athletes and anyone looking to enhance upper body function and prevent injuries.
How to Perform:
- Start in a high plank position with your hands placed slightly wider than shoulder-width apart and your feet together. Your body should form a straight line from head to heels, with your core engaged and your back flat.
- Perform a standard push-up by bending your elbows and lowering your body until your chest is just above the ground. Keep your elbows close to your sides and maintain a straight body line.
- Push through your palms to straighten your arms and return to the starting position.
- Once in the starting position with your arms fully extended, perform the “plus” part of the movement by pushing your shoulder blades away from your spine, effectively rounding your upper back slightly. This action engages the serratus anterior muscle.
- Hold this protracted position for a brief moment, then relax your shoulder blades back to the neutral plank position.
- Repeat the sequence: perform a push-up, then add the “plus” movement at the top of each rep.
Tips:
- Focus on controlled movements, especially during the “plus” phase, to effectively engage the serratus anterior.
- Keep your core tight throughout the exercise to maintain a stable plank position and prevent your hips from sagging.
- Breathe steadily, exhaling as you push up and perform the “plus” movement, and inhaling as you lower into the push-up.
- Start with 2-3 sets of 8-12 repetitions, gradually increasing the number of reps as your strength and stability improve.
The Push-Up Plus is a great exercise for those looking to enhance shoulder stability, improve upper body strength, and engage the serratus anterior muscle more effectively. This movement is particularly beneficial for athletes, climbers, and anyone involved in activities that require strong, stable shoulders and a well-conditioned upper body. Incorporating Push-Up Plus into your routine can help prevent shoulder injuries and improve overall functional fitness.
