Beginner
PUSH-UP PLUS
Chest
Body Part
Pectorals
Target Muscle
Body weight
Equipment
Beginner
Difficulty
Target Muscles
Pectorals
Views
1
Est. Calories/min
5.00
How To Perform
1
Step:1 Start in a high plank position with your hands slightly wider than shoulder-width apart and your body in a straight line from head to heels.
2
Step:2 Lower your body towards the ground by bending your elbows, keeping them close to your sides.
3
Step:3 Once your chest is just above the ground, push through your hands to extend your arms and lift your upper body up.
4
Step:4 At the top of the movement, protract your shoulder blades by pushing your upper back towards the ceiling.
5
Step:5 Pause for a moment, then reverse the movement by retracting your shoulder blades and lowering your body back down to the starting position.
6
Step:6 Repeat for the desired number of repetitions.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
