Push-Up Plus Overview
The Push-Up Plus is a push-up variation that emphasizes scapula protraction at the peak of the movement. This enhanced range of motion specifically targets the serratus anterior, situated on the sides of your rib cage. Exercise is widely utilized in physical therapy, athletic training, and general fitness routines to enhance shoulder stability and prevent injuries.
How to Perform the Push-Up Plus
- Starting Position:
- Begin in a high plank position, with your hands placed shoulder-width apart and directly under your shoulders.
- Keep your body in a straight line from head to heels, engaging your core and glutes.
- Lowering Phase:
- Slowly lower your chest towards the floor by bending your elbows.
- Maintain a controlled motion, keeping your elbows at a 45-degree angle to your torso.
- Pushing Up:
- Push yourself back up to the starting plank position.
- Scapular Protraction:
- Once at the top, extend your arms slightly further by rounding your upper back and pushing your shoulder blades away from each other.
- Hold for a second to feel the engagement in your serratus anterior.
- Reset:
- Return to the neutral plank position and repeat.
Tips for Proper Form
- Maintain Alignment: Avoid letting your hips sag or pike up during the movement.
- Controlled Movement: Focus on a slow and controlled tempo to maximize muscle activation.
- Engage Your Core: Keep your core tight to prevent excessive arching in your lower back.
- Breathing: Exhale as you push up and protract your scapula; inhale as you lower down.
Common Mistakes
- Skipping the Protraction: Failing to add the scapular protraction negates the primary benefit of the exercise.
- Sagging Hips: This compromises the integrity of your plank and increases the risk of lower back strain.
- Elbow Flare: Allowing your elbows to flare out excessively can stress the shoulders.