Push-Up Plus

Chest, Triceps, Serratus anteriorBodyweight

A push-up variation with extra scapular protraction at the top. It strengthens the serratus anterior, chest, and triceps while building better shoulder blade control.

How to do it

1Set up in a high plank with hands slightly wider than shoulder-width and body straight.

2Lower yourself down, tucking elbows at a 45-degree angle, until your chest nears the floor.

3Press through the floor to return to the starting plank position.

4At the top, push actively through your palms to spread your shoulder blades apart and round your upper back slightly.

5Hold for a second, then reset to a standard plank before your next rep.

Common mistakes

Letting your hips sag, putting unwanted arching stress on your lower back.

Bending your elbows during the extra scapular push, which removes load from the serratus.

Flaring your elbows straight out to the sides, increasing shoulder joint strain.

Breathing

Inhale as you lower down, and exhale as you push up and spread your shoulder blades.

Make it harder or easier

To simplify, perform reps from your knees or elevate your hands on a bench.

To progress, elevate your feet on a bench.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.