Push Up Plus

Key Takeaways

Listen up, fitness enthusiast! Whether you’re a newbie or a seasoned gym-goer, we’ve got something special for you today. The “Push Up Plus” isn’t your standard push-up. It’s an enhanced version targeting not just your chest, but also that tricky serratus anterior muscle. If you’re scratching your head wondering what that is, don’t fret. We’ll delve deep into the world of the Push Up Plus Exercise, offering clear step-by-step instructions, handy tips, and even answering those burning FAQs. Stay with us on this journey, and by the end, you’ll be a Push Up Plus aficionado. Ready to get those muscles pumping with AH7?

H2 What is the Push Up Plus?

You’ve heard of regular push-ups, right? Well, the Push Up Plus is their more advanced, beneficial cousin. At its core, the Push Up Plus primarily targets the serratus anterior muscle (those wing-like muscles on the side of your chest), in addition to the usual chest and tricep muscles that regular push-ups work on.

H2 How to Perform the Push Up Plus: A Step-by-Step Guide

Hey there, rookie! We promise, even if you’re brand new to the world of exercise, you’ll master this in no time. Just follow along:

  1. Starting Position: Start in a standard push-up position. Hands shoulder-width apart, body in a straight line from your head to your heels. Remember, it’s like you’re a plank of wood – stiff and straight!
  2. The Descent: Slowly lower your body towards the floor. Your elbows should be at about a 45-degree angle to your body. Breathe in as you go down.
  3. The Push-Up: Push yourself back up as you exhale. But wait, here’s where the “plus” comes in!
  4. The Plus: At the top of your push-up, push even more! Round your upper back upwards, protracting your shoulder blades. Imagine trying to reach the ceiling with your upper back.
  5. Return to Start: Lower your back down to the neutral, plank-like position.
  6. Rinse and Repeat: Try to aim for sets of 10 to start with, and gradually build up your reps.

H2 Tips to Perfect Your Push Up Plus

We’ve got your back! Or, well, your chest and serratus anterior. Here are some golden nuggets of wisdom:

  1. Engage Your Core: Always keep your core tight. This isn’t just a chest exercise; it’s a full-body movement.
  2. Don’t Drop Those Hips: Make sure your hips aren’t sagging. Maintain that straight line from head to heel.
  3. Focus on Form: It’s better to do 5 Push-Ups Plus with excellent form than 15 sloppy ones.
  4. Breathe: Remember to breathe in as you lower yourself, and breathe out as you push up.
  5. Progress at Your Pace: Start with knee push-ups if needed and work your way up.

H3 Push Up Plus: Dive Deeper

Apart from being an awesome workout for your chest and serratus anterior, the Push Up Plus exercise can really help improve scapular (shoulder blade) stability. This is crucial for many daily activities and especially beneficial for athletes.

H3 FAQs on the Push Up Plus

  1. What makes Push Up Plus different from regular push-ups?
  • It incorporates an extra movement at the top, targeting the serratus anterior muscle.
  1. Can beginners try the Push Up Plus?
  • Absolutely! Just ensure you maintain good form and start slow.
  1. Do I need any special equipment for the Push Up Plus exercise?
  • No, just a solid floor and your determination!
  1. How often should I incorporate Push-Ups Plus into my routine?
  • Aim for 2-3 times a week, ensuring you give your muscles time to recover.
  1. Are there variations of the Push Up Plus?
  • Yes! You can try it on an incline, with one hand raised, or even with resistance bands.
  1. Why is it important to engage the core during Push-Ups Plus?
  • It helps maintain proper form and maximizes the exercise’s benefits.
  1. Is the Push Up Plus beneficial for athletes?
  • Definitely! Especially for those requiring strong shoulder stability.
  1. Can I combine the Push Up Plus with other exercises?
  • Certainly! It pairs well with other upper body exercises for a comprehensive workout.
  1. How do I know I’m doing the Push Up Plus correctly?
  • Ensure you’re feeling the burn in your chest and along the sides of your ribcage (serratus anterior).
  1. Why is the serratus anterior muscle important?
  • It plays a key role in scapular movement and stability, essential for upper body strength and function.

Alright, folks, there you have it! The Push Up Plus is more than just another addition to your workout routine; it’s a game-changer. Give it a shot, keep those muscles engaged, and as always, stay pumped with AH7!

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