Exercises / Shoulder & scapula
Push-up plus
- Strength
- Shoulder & scapula
- None
A push-up with an extra protraction ("plus") at the top. Highest serratus anterior activation with low upper trapezius.
Also called push up plus, scapular push-up.
Where you stand
No published distribution for this exercise yet. We add one only from a peer-reviewed study.
Muscles worked
Filled: primary. Outlined: secondary.
How much
Typical strength dose: 2-3 sets of 8-12 repetitions at a load that is hard by the last repetition, 2-3 days per week (ACSM novice guideline). Adjust to symptoms.
Start: Plank (regress to knees or wall)
Steps
- Start in a push-up position with the hands under the shoulders.
- Perform a push-up.
- At the top, push further so the shoulder blades move apart around the rib cage (the "plus").
- Return the shoulder blades to neutral, then repeat.
Cues
- Push the floor away at the top
- Keep a straight line from head to heels
Common mistakes
- Sagging hips
- Letting the shoulder blades wing on the way down
Used for
- Medial scapular winging
- Serratus anterior weakness
- Scapular dyskinesis
Take care (1)
- Load-bearing through the shoulder: avoid early after anterior stabilisation surgery unless cleared.
Evidence (2)
Easier
References (4)
- Ludewig PM, Hoff MS, Osowski EE, Meschke SA, Rundquist PJ. Am J Sports Med. 2004;32(2):484-493. Relative balance of serratus anterior and upper trapezius muscle activity during push-up exercises
- Decker MJ, Hintermeister RA, Faber KJ, Hawkins RJ. Am J Sports Med. 1999;27(6):784-791. Serratus anterior muscle activity during selected rehabilitation exercises
- Neumann DA. Elsevier. Kinesiology of the Musculoskeletal System: Foundations for Rehabilitation. 3rd ed.
- Decker MJ, Tokish JM, Ellis HB, Torry MR, Hawkins RJ. Am J Sports Med. 2003;31(1):126-134. Subscapularis muscle activity during selected rehabilitation exercises