How to do the Push-Up Plus
- Place your hands slightly wider than your shoulders on the floor.
- Bend your elbows to lower your chest toward the floor.
- Push back up until your arms are straight, elbows angled back.
- Keep pressing so your shoulder blades slide forward at the top.
Full technique — 8 steps
- Set up in a high plank with hands slightly wider than shoulder width and feet together or apart.
- Set your shoulders directly over your hands, straighten your legs, and form a straight line from head to heels.
- Tighten your stomach, squeeze your glutes, and keep your neck neutral with eyes slightly ahead.
- Bend your elbows and lower your body as one unit until your chest nears the floor.
- Keep elbows angled back rather than flared straight out as you reach the bottom position.
- Press through your palms until your elbows are fully extended.
- Keep pressing with straight arms so your shoulder blades slide forward and your upper back rounds slightly.
- 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
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
Kettlebell
- Kettlebell Crossover Push-Up Same level
Resistance bands
- Band Assisted Push-Up Easier
- Resistance Band Floor Press Easier
Weight plates
- Weighted Push-Up Harder
- Deficit Push-Up Same level
Suspension trainer
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
- Easier Knee Push-Up Row
- This exercise Push-Up Plus
- Harder Side to Side Push-Up
- Harder Single Arm Push-Up
Too hard for now? Start with the Knee Push-Up Row.
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).
