Master the Push Up Plus: Your Ultimate Guide to Enhanced Strength and Stability

Introduction

Welcome to your beginner’s guide to the Push Up Plus! This simple yet powerful exercise is a fantastic way to enhance your upper body strength, improve your core stability, and contribute to overall fitness. Whether you’re new to exercise or looking to add a new element to your routine, this guide is tailored for you.

Understanding the Push Up Plus

What is the Push Up Plus?

The Push Up Plus is an advanced version of the classic push-up. It involves an additional ‘plus’ movement that activates your shoulder muscles, particularly the serratus anterior, which plays a crucial role in shoulder stability and movement.

Step-by-Step Guide to the Push Up Plus

1. Start Position: Begin in a standard push-up position with your hands shoulder-width apart. Keep your body in a straight line from your head to your heels.
2. Downward Phase: Slowly lower your body towards the floor by bending your elbows.
3. Upward Phase: Push your body back up but don’t stop there.
4. The ‘Plus’ Movement: Once at the top, push further by protracting your shoulders, moving your upper back upwards.
5. Return: Return to your starting position and repeat.

Benefits of the Push Up Plus

• Enhances Upper Body Strength: Targets chest, shoulders, and triceps.
• Improves Core Stability: Engages abdominal and lower back muscles.
• Boosts Shoulder Stability: Strengthens the serratus anterior, key for shoulder health.

Variations for Beginners

1. Knee Push Up Plus: Perform the exercise on your knees for less intensity.
2. Incline Push Up Plus: Use an elevated surface to reduce the difficulty.

Common Mistakes to Avoid

• Sagging Hips: Keep your body in a straight line.
• Flaring Elbows: Keep elbows at about a 45-degree angle.
• Incomplete ‘Plus’ Movement: Ensure full shoulder protraction in the ‘plus’ phase.

Incorporating Push Up Plus into Your Routine

Start with 2-3 sets of 8-10 repetitions, twice a week. As you progress, increase the number of sets and reps.

Conclusion

The Push Up Plus is an excellent addition to any fitness routine. With consistency and proper form, you’ll notice significant improvements in your upper body strength and core stability.

FAQs

1. What muscles does the Push Up Plus work?
   • The Push Up Plus primarily targets the chest, shoulders, triceps, and serratus anterior muscles.
2. Is the Push Up Plus suitable for beginners?
   • Yes, beginners can start with modified versions like the Knee Push Up Plus or Incline Push Up Plus.
3. How often should I do the Push Up Plus?
   • Begin with 2-3 times a week, allowing rest days in between for muscle recovery.
4. Can the Push Up Plus help with shoulder pain?
   • Yes, it strengthens the serratus anterior, which can help reduce shoulder pain. However, consult a doctor if you have pre-existing conditions.
5. What’s the difference between a regular push-up and a Push Up Plus?
   • The Push Up Plus includes an additional shoulder protraction movement, enhancing its effectiveness in strengthening the upper body and core.