Introduction to Push Up Plus Exercise
The push up plus exercise transcends the definition of a mere workout, serving as a holistic fitness regimen aimed at amplifying physical strength and stability. This advanced version of the traditional push-up introduces an extra ‘plus’ movement, expanding the exercise’s benefits.
Anatomy of the Push Up Plus Exercise
What distinguishes the push up plus exercise is the incorporation of ‘scapular protraction’ following the push-up action. This unique addition targets the often neglected serratus anterior muscle group, integral for shoulder stability and overall fitness.
Push-ups, especially the push up plus variant, play a crucial role in a balanced fitness routine.
Advantages of the Push Up Plus Exercise
Promoting Shoulder Stability
The push up plus exercise enhances shoulder stability by focusing on the serratus anterior muscle. Regular incorporation of this exercise into your routine can lead to improved shoulder strength and injury prevention.
This exercise contributes to improved posture by strengthening the serratus anterior and other supportive muscles. It encourages spinal alignment and prevents slouching, leading to an improved overall body stance over time.
Increased Upper Body Strength
The extra effort required in the push up plus exercise translates to amplified upper body strength. It works on multiple muscle groups simultaneously, including pectorals, deltoids, triceps, and core muscles.
Proper Execution of the Push Up Plus Exercise
To reap the maximum benefits and avoid injury, it’s essential to execute the push up plus correctly. Follow this step-by-step guide:
- Initial Position: Start in a standard push-up position with palms flat, arms fully extended, and body in a straight line from head to heel.
- Push-Up Action: Lower your body towards the ground by bending your elbows until your chest is just above the floor.
- ‘Plus’ Action: As you push back up to the starting position, continue to extend your arms and round your upper back by pushing your shoulder blades apart. This is the ‘plus’ action.
- Return: Lower your body back into the push-up position to complete one repetition.
Integrating the Push Up Plus Exercise into Your Routine
There are numerous ways to integrate the push up plus exercise into your fitness routine. You can use it as a warm-up exercise to activate your muscles before heavy lifting or as part of your regular strength training routine.
Variations and Modifications of Push Up Plus
Knee Push Up Plus
If you’re a beginner finding the standard push up plus challenging, starting on your knees is a great modification.
Incline Push Up Plus
An incline push up plus is another beneficial variation for beginners. This modification reduces the body weight you need to lift, making it easier to execute.
Avoiding Common Mistakes in the Push Up Plus Exercise
To ensure effectiveness and prevent injuries while performing the push up plus exercise, it’s essential to avoid common mistakes, including:
- Limited Range of Motion: Ensure you go through the full range of motion, from the push up to the plus movement.
- Dropping Hips: Maintain your body in a straight line from head to heels throughout the exercise.
- Elbows Flaring Out: Keep your elbows tucked close to your body to safeguard your shoulders.
Final Thoughts on the Push Up Plus Exercise
The push up plus exercise is a versatile and effective method for strengthening and stabilizing muscles. With correct execution and regular incorporation into your fitness routine, you can enjoy numerous benefits such as improved shoulder stability, better posture, and increased upper body strength. Remember, the quality of your push-ups matters more than the quantity.
Discover more about this effective exercise in our article on 5 incredible reasons to include weighted push up strength training.