Push-Up Plus – Video Exercise Guide & Tips

Get ready to take your push-ups to the next level with the Push-Up Plus!

Watch This Exercise Video

In this video exercise guide, you'll learn the benefits, proper form, and variations of this challenging move. Avoid common mistakes and get tips for a successful workout.

Watch the video and follow along to strengthen your upper body, engage your core, and improve your overall fitness.

Let's get started!

Key Takeaways

• Improved shoulder stability
• Targets rotator cuff muscles
• Builds upper body strength
• Engages chest, shoulders, triceps, and core

Benefits of the Push-Up Plus

The Push-Up Plus offers an array of benefits for you to take advantage of. One major benefit is improved shoulder stability. This exercise targets the muscles in your shoulders, specifically the rotator cuff muscles, which play a crucial role in stabilizing the shoulder joint. By regularly performing Push-Up Plus exercises, you can strengthen these muscles and enhance your overall shoulder stability.

Additionally, the Push-Up Plus is an excellent workout for building upper body strength. It engages multiple muscle groups in your upper body, including the chest, shoulders, triceps, and core. As you lower your body towards the ground and then push back up, these muscles are activated and strengthened. Consistently incorporating Push-Up Plus exercises into your fitness routine can lead to increased upper body strength.

To perform a Push-Up Plus, start in a traditional push-up position with your hands slightly wider than shoulder-width apart. Lower your body towards the ground, then push back up while protracting your shoulder blades forward. This forward movement engages the muscles in your shoulders even more. Remember to keep your core engaged and maintain a straight line from your head to your heels throughout the exercise.

Proper Form and Technique

For proper form and technique during the Push-Up Plus, you should focus on maintaining a strong and stable core while protracting your shoulder blades forward. This exercise not only targets your chest, shoulders, and triceps, but also engages your core muscles for added stability and control.

Here are some key points to keep in mind:

• Core engagement:
• Before starting the exercise, engage your core by drawing your belly button towards your spine. This will help stabilize your body throughout the movement.
• Keep your core muscles activated throughout the entire exercise, maintaining a straight line from your head to your heels.
• Shoulder stability:
• Start in a high plank position with your hands directly under your shoulders.
• As you lower your body towards the ground, focus on protracting your shoulder blades forward, away from each other.
• Avoid shrugging your shoulders or letting them collapse towards your ears. Keep them stable and engaged.

Variation and Progression

To further challenge yourself and continue improving, you can gradually incorporate variations and progressions into your Push-Up Plus routine. Adding variation options to your routine can help target different muscle groups, prevent plateaus, and keep your workouts engaging.

One option is to try different hand placements. For example, you can perform push-ups with your hands wider than shoulder-width apart to target your chest muscles more intensely. Alternatively, you can bring your hands closer together to place more emphasis on your triceps.

Another variation option is to elevate your feet on a stable surface, such as a bench or step. This increases the difficulty and engages your shoulders and core even more.

If you're looking for advanced modifications, you can explore exercises like one-arm push-ups or plyometric push-ups, where you explosively push off the ground and clap your hands before landing back in the starting position.

Remember to start with the basic push-up plus and gradually progress to more challenging variations to avoid injury and ensure proper form.

Common Mistakes to Avoid

Avoiding these common mistakes will help you maximize the effectiveness of your Push-Up Plus exercise. Here are some mistakes to watch out for and tips on how to maintain proper alignment:

• Sagging or arching your back: Keep your body in a straight line from your head to your heels. Engage your core muscles to prevent your lower back from sagging or arching.
• Lifting your hips too high: When performing the Push-Up Plus, make sure your hips are in line with your shoulders and heels. Lifting your hips too high can put unnecessary strain on your lower back.
• Flaring your elbows out: Keep your elbows close to your body at a 45-degree angle. This will help to engage your chest and tricep muscles more effectively.
• Dropping your head: Avoid letting your head hang down or jutting it forward. Keep your neck in line with your spine throughout the exercise.
• Rushing through the movement: Take your time and focus on maintaining proper form and alignment. Slow, controlled movements will engage your muscles more effectively and reduce the risk of injury.

Tips for a Successful Push-Up Plus Workout

Maintaining proper form and alignment is crucial for a successful Push-Up Plus workout. Here are some tips to help you get the most out of your workout and avoid injuries.

• First, make sure your hands are placed slightly wider than shoulder-width apart. This will help engage your chest and tricep muscles effectively.
• Keep your core tight and your body in a straight line from your head to your toes. Avoid sagging or arching your back.
• As you lower yourself down, focus on keeping your elbows tucked close to your body, rather than flaring them out. This will target your chest muscles more effectively.
• If the standard push-up plus is too challenging, you can modify it by performing the exercise on your knees or using an elevated surface, such as a bench or wall.
• Remember to breathe throughout the exercise and listen to your body.
• It's better to perform fewer reps with proper form than to rush through the exercise with compromised technique.

Follow these tips and modifications to have a successful Push-Up Plus workout and achieve your fitness goals.

Frequently Asked Questions

How Many Calories Can I Burn by Doing Push-Up Plus Exercises?

If you're wondering how many calories you can burn by doing push-up plus exercises, the answer depends on various factors such as your weight, intensity, and duration of the workout.

Push-up plus exercises are effective for burning calories and have several benefits, including strengthening your upper body, core, and shoulders.

To maximize calorie burn, focus on maintaining proper form and increasing the intensity over time.

It's always a good idea to consult with a fitness professional for personalized advice.

Can the Push-Up Plus Exercise Help Strengthen My Core Muscles?

Yes, the push-up plus exercise can definitely help strengthen your core muscles. By incorporating this exercise into your routine, you'll experience numerous benefits for your core, such as improved stability and enhanced overall strength.

The push-up plus specifically targets your abdominal muscles, obliques, and lower back, effectively engaging and strengthening these areas. Adding this exercise to your workout regimen will contribute to a stronger, more stable core, which is essential for overall fitness and performance.

Is It Safe to Do Push-Up Plus Exercises if I Have Shoulder or Wrist Pain?

If you have shoulder or wrist pain, it's important to be cautious when doing push-up plus exercises. To ensure safety, it's advisable to make safe modifications or opt for alternative exercises that don't put strain on these areas.

Additionally, incorporating stretching exercises before and after your workout can help alleviate any tightness or discomfort.

How Often Should I Incorporate Push-Up Plus Exercises Into My Workout Routine?

To maximize the benefits of incorporating push-up plus exercises into your workout routine, it's important to consider the frequency. How often should you do them?

Well, the key is to find the right balance. You don't want to overdo it and risk injury, but you also want to challenge yourself and see progress.

Aim to include push-up plus exercises 2-3 times a week. This will allow your muscles to recover while still reaping the rewards of this effective exercise.

Are There Any Modifications or Alternatives to the Push-Up Plus Exercise for Beginners or Individuals With Limited Upper Body Strength?

If you're a beginner or have limited upper body strength, there are modifications and alternatives to the push-up plus exercise. These adaptations can help you build strength gradually.

One modification is to perform push-ups on your knees instead of your toes. This reduces the load on your upper body while still engaging the muscles.

Another alternative is wall push-ups, where you lean against a wall and push yourself away.

These modifications and alternatives will allow you to work towards the push-up plus exercise at your own pace.

Conclusion

In conclusion, the push-up plus is a highly effective exercise that targets multiple muscle groups in the upper body. By incorporating proper form and technique, variations, and progression, you can maximize the benefits of this exercise.

Remember to avoid common mistakes and follow the tips provided for a successful push-up plus workout. Stay consistent and dedicated to your fitness routine, and you'll see progress and improvements in no time.

Keep pushing up!

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