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Push-up Plus exercise guide showing 4 movement steps
Push-up Plus exercise guide showing 4 movement steps
Abs4 steps•6s movement guide

Push-up Plus exercise image and instructions

See how to do Push-up Plus in a clear 4-step exercise image with concise instructions. Focus: serratus anterior.

#abs&core#bilateral#bodyweight#corestabilizers#floorsupported#hipflexors#isolation#repetition#serratusanterior
Read the detailed Push-up Plus tutorial →

Short instructions

How to do Push-up Plus

Follow the numbered positions in the image and use each instruction as its matching cue.

  1. 1

    Set the starting position

    Set the Push-up Plus position. Keep a straight line from head through heels with hands slightly wider than the shoulders. Brace the trunk and point the elbows diagonally back rather than directly sideways.

    Breathing: Breathe steadily; do not hold your breath.

  2. 2

    Perform the effort phase

    Inhale and bend the elbows to lower the chest or head along the declared path while the shoulder blades move naturally and the body remains rigid.

    Breathing: Inhale through the controlled return.

  3. 3

    Control the end position

    Stop at the deepest pain-free position that preserves shoulder control, wrist alignment, and the declared body line.

    Breathing: Breathe steadily; do not hold your breath.

  4. 4

    Return under control

    Exhale and press the floor away until the elbows are straight without forceful lockout or loss of trunk position.

    Breathing: Exhale through the effort.

Setup and safety note: Use the declared Push-up Plus setup, maintain controlled joint alignment, and stop if the movement causes pain.

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