Push-up Plus
The Push-up Plus primarily works the Serratus Anterior, with secondary activation of the Anterior Deltoid, Brachialis, Pectoralis Major (Clavicular), Pectoralis Major (Sternal), Pectoralis Minor, Triceps (Long Head) and stabilizer support from the Biceps Brachii (Short Head), Erector Spinae, External Obliques, Rectus Abdominis, Rectus Femoris. It is a bodyweight compound exercise at intermediate difficulty.
The Push-up Plus is a intermediate compound exercise requiring no equipment, following a horizontal push movement pattern. It primarily targets the Serratus Anterior, with secondary engagement of the Anterior Deltoid, Brachialis, Pectoralis Major (Clavicular), Pectoralis Major (Sternal), Pectoralis Minor, Triceps (Long Head). This is a bilateral pushing movement, meaning both sides work together to generate force.
A bodyweight compound push exercise targeting the Serratus Anterior.
| Equipment | Bodyweight |
|---|---|
| Difficulty | Intermediate |
| Type | Compound |
| Movement | Horizontal Push |
| Force | Push |
| Laterality | Bilateral |
| Primary | Serratus Anterior |
| Secondary | Anterior Deltoid, Brachialis, Pectoralis Major (Clavicular), Pectoralis Major (Sternal), Pectoralis Minor, Triceps (Long Head) |
Muscles Worked
The Serratus Anterior is the primary mover, taking on the bulk of the workload throughout the full range of motion. The Anterior Deltoid, Brachialis, Pectoralis Major (Clavicular), Pectoralis Major (Sternal), Pectoralis Minor, and Triceps (Long Head) act as secondary movers, assisting the primary muscles and contributing meaningfully to the overall output. The Biceps Brachii (Short Head), Erector Spinae, External Obliques, and 2 other muscles act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Serratus Anterior (chest)
Secondary Muscles
- Secondary Muscle Anterior Deltoid (shoulders)
- Secondary Muscle Brachialis (biceps)
- Secondary Muscle Pectoralis Major (Clavicular) (chest)
- Secondary Muscle Pectoralis Major (Sternal) (chest)
- Secondary Muscle Pectoralis Minor (chest)
- Secondary Muscle Triceps (Long Head) (triceps)
Stabilizer Muscles
- Stabilizer Muscle Biceps Brachii (Short Head) (biceps)
- Stabilizer Muscle Erector Spinae (back)
- Stabilizer Muscle External Obliques (core)
- Stabilizer Muscle Rectus Abdominis (core)
- Stabilizer Muscle Rectus Femoris (quadriceps)
How to Perform
Preparation
- Lie prone with forefeet on floor and hands slightly wider than shoulder width.
- Raise body up off floor by extending arms with body straight.
Execution
- Keeping body straight, lower body to floor by bending arms.
- Push body up until arms are extended.
- Continue lifting body further up by pushing shoulders infront of chest.
- Repeat.
Comments
- Both upper and lower body must be kept straight throughout movement.
- See similarPush-upexercises targeting Pectoralis Major.
Tips & Common Mistakes
- Brace your core and keep your feet flat for a stable base throughout the movement.
- Control the descent — don't let the weight drop or bounce at the bottom.
- Keep your elbows at roughly 45–75° from your torso to protect your shoulder joints.
Programming Suggestions
Adapt your sets and reps to your training goal.
| Strength | 3–5 sets × 3–6 reps at 80–90% 1RM with 2–4 minutes rest. |
|---|---|
| Hypertrophy | 3–5 sets × 6–12 reps at 65–80% 1RM with 60–120 seconds rest. |
| Endurance | 2–4 sets × 15–20 reps at 50–65% 1RM with 30–60 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Serratus Anterior) and can be substituted based on your equipment or variation preferences.
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