Chest exercise · body weight
Push-Up Plus
The push-up plus is a bodyweight exercise that targets the chest (pectorals), with the triceps and shoulders assisting.
- Target muscle
- Pectorals
- Also works
- Triceps, shoulders
- Equipment
- Body weight
- Body part
- Chest
How to do the push-up plus
- Start in a high plank position with your hands slightly wider than shoulder-width apart and your body in a straight line from head to heels.
- Lower your body towards the ground by bending your elbows, keeping them close to your sides.
- Once your chest is just above the ground, push through your hands to extend your arms and lift your upper body up.
- At the top of the movement, protract your shoulder blades by pushing your upper back towards the ceiling.
- Pause for a moment, then reverse the movement by retracting your shoulder blades and lowering your body back down to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps
Start with 3 sets of 10–15 reps, resting 45–60 seconds. When every set feels easy, add reps, slow the lowering phase or move to a harder variation.
Muscles worked
The main muscle is the chest (pectorals). The triceps and shoulders work as secondary muscles. See all chest exercises or every bodyweight exercise.
