TETSUPush-Up Plus
The Push-Up Plus is a bodyweight exercise for the chest that primarily targets the pectorals, with the triceps and shoulders assisting. Follow the 6 steps below for correct form, with an animated demonstration.
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How to do the Push-Up Plus
- Start in a high plank position with your hands slightly wider than shoulder-width apart and your body in a straight line from head to heels.
- Lower your body towards the ground by bending your elbows, keeping them close to your sides.
- Once your chest is just above the ground, push through your hands to extend your arms and lift your upper body up.
- At the top of the movement, protract your shoulder blades by pushing your upper back towards the ceiling.
- Pause for a moment, then reverse the movement by retracting your shoulder blades and lowering your body back down to the starting position.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Push-Up Plus work?
The Push-Up Plus primarily targets the pectorals. The triceps and shoulders work as supporting muscles.
What equipment do I need for the Push-Up Plus?
None. The Push-Up Plus uses your body weight only, so you can do it anywhere.
How many sets and reps of the Push-Up Plus should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Push-Up Plus works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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