The push-up plus is a variation of the standard push-up that focuses on engaging the scapula. The goal is to protract the shoulder blades around the ribcage at the top of the push-up movement.
Understanding the Push-Up Plus
The push-up plus builds upon a regular push-up but adds an extra movement at the top to enhance scapular mobility and strength. Here’s how to break it down:
How to Perform a Push-Up Plus:
- Start Position: Begin in a standard push-up position with your hands shoulder-width apart and your body in a straight line from head to heels.
- Lower: Perform a regular push-up by lowering your chest towards the floor while maintaining a straight body line.
- Push Up: Push back up to the starting position, fully extending your elbows.
- The Plus Movement: At the top of the push-up, instead of stopping, push a little further with your upper back and chest. You will see your shoulder blades moving away from each other (protraction).
- This additional movement involves rounding your upper back slightly and extending your reach as if trying to push the floor away even more. This will allow the scapula to protract around the ribcage as explained in the reference.
Key Focus
- Scapular Protraction: The most important part of a push-up plus is to achieve scapular protraction at the top of the movement. This means your shoulder blades move away from the spine.
- Controlled Movement: Avoid jerky motions. The movement should be slow and controlled, with full focus on engaging the muscles around your shoulder blades.
Benefits of Push-Up Plus
- Enhanced Scapular Control: Improves your ability to move and control your shoulder blades, which is beneficial for overall shoulder health and function.
- Increased Strength: Strengthening the muscles that control scapular movement can lead to better performance in exercises.
- Improved Posture: This exercise helps you develop control of your back muscles, contributing to improved posture.
Common Mistakes to Avoid
- Sagging Hips: Maintain a straight body line throughout the exercise.
- Rushing the Movement: Perform the plus movement slowly and deliberately.
Push-Up Plus Workout Tips
- Warm-up: Before performing push-up plus exercises, do some dynamic stretches to warm up the upper body, especially the shoulders.
- Progression: If the push-up plus is too challenging, you can start with a modified version on your knees.
- Consistency: Include push-up plus exercises in your routine regularly to experience the benefits.
