Push-Up Plus
Expert Advice
After the push-up, focus on protracting your shoulder blades to fully engage the serratus anterior muscle.
How-to-do Steps
- Start in a high plank position with hands shoulder-width apart.
- Lower your body to the floor by bending your elbows.
- Push back up to the plank position.
- Once at the top, push further, rounding your upper back and spreading your shoulder blades apart.
- Return to the plank position and repeat for the desired number of repetitions.
Track Push-Up Plus in FitAI
Log your sets, reps, and weights automatically. Get AI-powered progressive overload recommendations and form feedback — personalized to your training history.
Muscles Worked
Push-Up Plus primarily targets the Chest, Abs, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Chest40%
Abs40%
Secondary
Shoulders10%
Traps5%
Triceps5%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Frequently Asked Questions
What muscles does Push-Up Plus work?
Push-Up Plus primarily targets the Chest, Abs. Secondary muscles involved include Shoulders, Traps, Triceps. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Push-Up Plus?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Push-Up Plus suitable for beginners?
Yes, Push-Up Plus is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
