SHOULDERS · COMPOUND
Push-Up Plus
A push-up finished with deliberate shoulder-blade protraction to train the serratus.
Primary musclesSerratus, Chest
Secondary musclesTriceps, Core
EquipmentBodyweight
DifficultyBeginner · Horizontal Push
How to perform
- Perform a controlled push-up.
- At the top, push the floor away to spread the shoulder blades.
- Return to a stable plank before the next rep.
Tips
- Control the movement and use a range you can repeat consistently.
- Choose a load or variation that lets you keep the serratus as the intended focus.
Common mistakes
- Using more load or speed than you can control.
- Losing stable body position during the difficult portion.
Watch how to perform it
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