In principle, the Push up plus exercise is similar to the Serratus anterior exercise with resistance band. However, you don’t use a fitness band but your body weight. The exercise, therefore, requires comparatively more strength but can train the target muscle serratus anterior just as well. As a result, the exercise can also be used in some cases to treat scapular winging.
In the article on the Serratus muscle workouts – With resistance band, I also briefly wrote about scapular winging.
As the name suggests, exercise is an addition to the actual push-up. As a rule, the exercise does not involve a complete push-up; the push-up position is held while moving the shoulder girdle.
Push up plus
Push up plus – Starting position
- Push-up position with hands under shoulders
- Body straight
Push up plus – Execution
- Elbows stay straight
- Bring shoulders back and shoulder blades close together
- Then bring your shoulders forward as far as possible
- Then bring the shoulder blades together again
Clark, M. A., Lucett, S. C., & Sutton, B. (2011). NASM Essentials of Corrective Exercise Training. Burlington, MA
Ebelt-Paprotny, G., Taxhet, G., & Wappelhorst, U. (Eds.). (2017). Leitfaden Physiotherapie. Elsevier Health Sciences.
Hardwick, D. H., Beebe, J. A., McDonnell, M. K., & Lang, C. E. (2006). A comparison of serratus anterior muscle activation during a wall slide exercise and other traditional exercises. Journal of Orthopaedic & Sports Physical Therapy, 36(12), 903-910.
Kisner, C., Colby, L. A., & Steffens, M. (2010). Grundlagen der Physiotherapie: vom Griff zur Behandlung; 65 Tabellen. Thieme.