Push-Up Plus

Setup

1. 01Set hands on the floor slightly wider than shoulder width.
2. 02Walk the feet back into a straight-line plank.
3. 03Stack shoulders directly over the wrists.
4. 04Brace the trunk so the ribs do not flare.

Execution

1. 01Lower the chest toward the floor under control.
2. 02Press back up to full elbow lockout.
3. 03At the top, push the floor away further and round the upper back slightly.
4. 04Hold the protracted plus position for a beat, then start the next rep.

Checkpoints

• -The plus comes from the shoulder blades, not from hip flexion.
• -Elbows reach full lockout before the protraction starts.
• -The lower back stays neutral through the plus.
• -Shoulder blades glide around the ribcage, not shrug toward the ears.

Common mistakes

• -Piking the hips instead of protracting the scapulae.
• -Rushing through the plus without a pause.
• -Shrugging the shoulders toward the ears at the top.
• -Letting the head poke forward during the descent.