Push-Up Plus: How to Train the Serratus Anterior

The push-up plus adds active scapular protraction to an ordinary push-up. It is commonly used to train the serratus anterior and reinforce control at the top of pressing movements. The addition is small; forcing a dramatic upper-back shape is unnecessary.

How to do a push-up plus

1. Set up for a standard push-up.
2. Lower and press with your normal controlled technique.
3. At the top, keep elbows straight.
4. Push the floor away until the shoulder blades move apart.
5. Return to a neutral top position before the next rep.

Best regressions

Use a wall, counter or hands-and-knees position. You can also learn the final motion with a scapular push-up, which removes the elbow bend and focuses entirely on the shoulder blades.

What does it work?

The pressing portion trains the chest, triceps and anterior deltoids. The plus emphasizes serratus anterior function as the shoulder blades glide around the rib cage. The trunk must stay braced so the movement does not come from arching or rounding the lower back.

Common mistakes

Avoid bending the elbows during the plus, shrugging hard toward the ears, letting the hips sag or moving so fast that the shoulder blades never finish the motion. Discomfort is a reason to regress or stop, not to push farther.

Frequently asked

What is the difference between a push-up and push-up plus?

The plus adds active shoulder-blade protraction after the elbows straighten at the top.

Can beginners do push-up plus?

Yes. Start against a wall or incline to learn the shoulder-blade motion with less load.