How to do the Push-up Plus
Push-up Plus is an intermediate multi-joint compound pushing exercise targeting the Pectorals in the Chest region. Performed using bodyweight, it falls under the strength category. Secondary muscles engaged include Triceps and Shoulders.
Push-up Plus demonstration · © GymiaFit
Push-up Plus at a glance
- Primary muscles
- Pectorals
- Secondary muscles
- Triceps, Shoulders
- Equipment
- Body Weight
- Level
- Intermediate
- Type
- Compound (multi-joint)
- Force
- Push
Push-up Plus step by step
- 1Start 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.
- 2Lower your body towards the ground by bending your elbows, keeping them close to your sides.
- 3Once your chest is just above the ground, push through your hands to extend your arms and lift your upper body up.
- 4At the top of the movement, protract your shoulder blades by pushing your upper back towards the ceiling.
- 5Pause for a moment, then reverse the movement by retracting your shoulder blades and lowering your body back down to the starting position.
- 6Repeat for the desired number of repetitions.
Push-up Plus — questions
What muscles does the Push-up Plus work?
The Push-up Plus primarily targets the Pectorals. It also recruits the Triceps, Shoulders as secondary movers.
What equipment do I need for the Push-up Plus?
None — the Push-up Plus uses your bodyweight only, so it works at home with nothing but floor space.
Is the Push-up Plus suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Push-up Plus?
Archer Push Up, Chest Tap Push-up (male), Clap Push Up train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Push-up Plus demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.