# Push-Up Plus

A push-up with an extra reach at the top: once your arms are straight, you keep pressing so your shoulder blades slide forward. Trains the chest and triceps and adds work for the serratus anterior.

- Intermediate · Compound
- Equipment: 
- HD video: https://media.seto.fit/exercises/push-up-plus/video/male.mp4
- HTML: https://seto.fit/exercises/push-up-plus/

## Muscles worked

- Mid chest: 8/10
- Serratus anterior: 8/10
- Triceps: 6/10
- Front delts: 6/10
- Traps: 3/10
- Rotator Cuff: 3/10

## How to do the Push-Up Plus

1. Place your hands slightly wider than your shoulders on the floor.
2. Bend your elbows to lower your chest toward the floor.
3. Push back up until your arms are straight, elbows angled back.
4. Keep pressing so your shoulder blades slide forward at the top.

### Full technique — 8 steps

1. Set up in a high plank with hands slightly wider than shoulder width and feet together or apart.
2. Set your shoulders directly over your hands, straighten your legs, and form a straight line from head to heels.
3. Tighten your stomach, squeeze your glutes, and keep your neck neutral with eyes slightly ahead.
4. Bend your elbows and lower your body as one unit until your chest nears the floor.
5. Keep elbows angled back rather than flared straight out as you reach the bottom position.
6. Press through your palms until your elbows are fully extended.
7. Keep pressing with straight arms so your shoulder blades slide forward and your upper back rounds slightly.
8. Let your shoulder blades slide back to neutral before starting the next rep.

## Common mistakes

- Hips sagging below the shoulders
- Skipping the reach at the top
- Bending the elbows during the reach
- Shrugging shoulders toward ears
- Head dropping between the arms

## Form cues

- Body moves as one
- Press through the palms
- Keep elbows angled back
- Reach at the finish
- Round upper back slightly

## How much to do

- **Strength**: 3–4 sets of 6–8 reps · rest 2 min · 2 reps in reserve · lower 2 s, lift 1 s, pause 1 s
- **Muscle growth** (good fit): 3–4 sets of 8–15 reps · rest 1 min 15 s · 2–3 reps in reserve · lower 2 s, lift 1 s, pause 1 s
- **Endurance** (best fit): 2–3 sets of 15–20 reps · rest 45 s · 3–4 reps in reserve · lower 2 s, lift 1 s, pause 1 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Kettlebell**: [Kettlebell Crossover Push-Up](https://seto.fit/exercises/kettlebell-offset-push-up/)
- **Resistance bands**: [Band Assisted Push-Up](https://seto.fit/exercises/band-assisted-push-up/), [Resistance Band Floor Press](https://seto.fit/exercises/resistance-band-floor-press/)
- **Weight plates**: [Weighted Push-Up](https://seto.fit/exercises/weighted-push-up/), [Deficit Push-Up](https://seto.fit/exercises/deficit-push-up/)
- **Suspension trainer**: [Suspension Trainer Push-Up with Rotation](https://seto.fit/exercises/suspension-trainer-push-up-with-rotation/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Cobra Push-Up](https://seto.fit/exercises/cobra-push-up/) — 40% of bodyweight
- Easier: [Knee Push-Up Row](https://seto.fit/exercises/knee-push-up-row/) — 50% of bodyweight
- **This exercise: Push-Up Plus — 65% of bodyweight**
- Harder: [Side to Side Push-Up](https://seto.fit/exercises/side-to-side-push-up/) — 72% of bodyweight
- Harder: [Single Arm Push-Up](https://seto.fit/exercises/single-arm-push-up/) — 110% of bodyweight

## Quick answers

### What muscles does the Push-Up Plus work?

Primary: Mid chest 8/10, Serratus anterior 8/10. Also works: Triceps 6/10, Front delts 6/10, Traps 3/10, Rotator Cuff 3/10.

### When should I do the Push-Up Plus in a workout?

Accessory. Goes after the main lifts. ≈ 7 min with rest.

### How many sets and reps of the Push-Up Plus?

Strength: 3–4 sets of 6–8 reps, rest 2 min, 2 reps in reserve. Muscle growth: 3–4 sets of 8–15 reps, rest 1 min 15 s, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the Push-Up Plus?

Kettlebell: Kettlebell Crossover Push-Up. Resistance bands: Band Assisted Push-Up, Resistance Band Floor Press. Weight plates: Weighted Push-Up, Deficit Push-Up. Suspension trainer: Suspension Trainer Push-Up with Rotation.

### What is an easier version of the Push-Up Plus?

Knee Push-Up Row (50% of bodyweight), Cobra Push-Up (40% of bodyweight).

### What is a harder version of the Push-Up Plus?

Side to Side Push-Up (72% of bodyweight), Single Arm Push-Up (110% of bodyweight).

How we rate exercises: https://seto.fit/guides/methodology/

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