Exercise

Push-Up Plus

Also known as: pushup plus, scapular protraction push up, serratus push up

Push-Up Plus is a compound exercise for the chest. Main target: middle chest. Also works: anterior deltoid, triceps lateral head and lower traps. No equipment needed — just your bodyweight.

EquipmentBodyweight

TypeCompound (multi-joint)

MovementPush

CategoryStrength

Muscles worked

Primary

Middle chest

Secondary

Anterior deltoid Triceps lateral head Lower traps

How to do it

Take a standard push-up position with hands under the shoulders.
Perform a regular push-up and return to straight arms.
At the top, push the floor away further, rounding the upper back and spreading the shoulder blades apart — that extra push is the "plus".
Let the shoulder blades come back together and repeat.