The Push-Up Plus is a variation of the traditional push-up exercise that targets the muscles of the shoulder girdle, specifically the serratus anterior muscle. This exercise helps to improve scapular stability and strengthen the muscles that support proper shoulder movement.
How to perform
To perform a Push-Up Plus, follow these steps:1. Start in a traditional push-up position with your hands shoulder-width apart and your body in a straight line from head to heels.
2. Lower your body down towards the ground by bending your elbows, keeping your core engaged and your back straight.
3. Push yourself back up to the starting position by straightening your arms and protracting your shoulder blades (pushing them away from your spine).
4. At the top of the push-up, continue to push your shoulders forward as if you are reaching out in front of you.
5. Hold the protracted position for a few seconds before returning to the starting position.
6. Repeat the movement for the desired number of repetitions.
It is important to maintain proper form throughout the exercise, keeping your core engaged and your back flat. This exercise can be challenging, so start with a small number of repetitions and gradually increase as you become more familiar with the movement.
Equipment required
Body Weight
Body weight equipment includes items like resistance bands, stability balls, and suspension trainers. These tools are used for a wide range of exercises that focus on strength training, flexibility, balance, and stability. They are commonly used in bodyweight exercises that utilize the resistance of one's own body to build muscle and improve overall fitness.