Push-up Plus (female) – Video Exercise Guide & Tips

Push-up Plus (female) - Video Exercise Guide & Tips

Get ready to level up your push-up game with the Push-up Plus (female) exercise! In this video exercise guide, we'll show you the proper form and technique to maximize your results.

Watch This Exercise Video

Whether you're a beginner or an experienced individual, we've got modifications and advanced variations to suit your fitness level.

Plus, we'll share tips on increasing strength and progression.

Get ready to challenge yourself and achieve your fitness goals with Push-up Plus (female)!

Key Takeaways

  • Push-up Plus is a beneficial exercise for improving upper body strength and engaging multiple muscle groups.
  • Proper form and technique, such as maintaining a straight line from head to heels and keeping elbows tucked close to the sides, are essential for optimal results.
  • Beginners can modify the exercise by starting on an incline or performing it on their knees, gradually decreasing the height until they can do it on the floor.
  • Advanced variations of Push-up Plus include weighted push-ups, plyometric push-ups, and performing the exercise on unstable surfaces like stability balls or Bosu balls.

Benefits of Push-up Plus (female)

Get ready to experience the numerous benefits of incorporating push-up plus exercises into your fitness routine.

Push-up plus exercises are a fantastic way to improve your upper body strength and enhance your overall female fitness. By engaging multiple muscle groups such as your chest, shoulders, arms, and core, these exercises provide a complete upper body workout.

One of the primary benefits of push-up plus exercises is the increase in upper body strength. Regularly performing these exercises will help you build and tone your muscles, resulting in improved strength and endurance. As you progress, you'll notice that everyday activities become easier, from carrying groceries to lifting weights at the gym.

Additionally, push-up plus exercises are highly effective in toning your upper body, giving you a lean and sculpted appearance. By targeting your chest, shoulders, and arms, these exercises help to define and shape these muscle groups, giving you a more defined and feminine figure.

Incorporating push-up plus exercises into your fitness routine also promotes better posture and stability. The activation of your core muscles during these exercises helps to strengthen your abdominal muscles, improving your overall posture and balance.

Now that you understand the benefits of push-up plus exercises, let's move on to the next section, where we'll delve into proper form and technique to maximize your results.

Proper Form and Technique

To maximize your results, ensure that you execute the push-up plus exercise with proper form and technique. This won't only help you get the most out of your workout, but also reduce the risk of common mistakes and common injuries.

One common mistake to avoid is letting your hips sag or rise too high during the exercise. To maintain proper form, keep your body in a straight line from head to heels. Engage your core muscles to help stabilize your body throughout the movement.

Another common mistake is flaring out your elbows. Keep your elbows tucked close to your sides as you lower yourself down and push back up. This will put less strain on your shoulders and help prevent injury.

It's important to listen to your body and not push yourself too hard. Start with a modified version of the push-up plus, such as performing the exercise on your knees, and gradually work your way up to the full version.

By practicing proper form and technique, you won't only achieve better results, but also prevent common injuries that can occur during the push-up plus exercise. Remember to maintain a straight line from head to heels, keep your elbows tucked in, and progress at your own pace.

Keep pushing yourself and you'll reap the benefits of this challenging exercise.

Modifications for Beginners

If you're new to the push-up plus exercise, consider incorporating modifications to gradually build strength and technique. Progression modifications can help you ease into the exercise and prevent injury. One modification you can try is performing the push-up plus on an incline.

Start by placing your hands on an elevated surface, such as a bench or step. This reduces the amount of weight you have to push and allows you to focus on proper form. As you gain strength, gradually decrease the height of the surface until you can perform the exercise on the floor.

Another modification is performing the push-up plus on your knees. This reduces the amount of weight you have to lift and makes the exercise more manageable for beginners. To do this, start in a kneeling position with your hands shoulder-width apart. Lower your upper body towards the floor, keeping your core engaged and your back straight. Push back up to the starting position, squeezing your shoulder blades together at the top.

When performing push-up plus modifications, it's important to avoid common mistakes. One common mistake is allowing your lower back to sag or your hips to hike up. This puts unnecessary strain on your lower back and reduces the effectiveness of the exercise. Make sure to maintain a straight line from your head to your heels throughout the movement.

Another mistake is flaring your elbows out to the sides. Keep your elbows close to your body to engage your triceps and chest muscles effectively.

Incorporating these modifications and avoiding common mistakes will help you gradually build strength and technique in the push-up plus exercise. Remember to listen to your body and progress at a pace that feels comfortable for you. With consistency and dedication, you'll be able to perform the full push-up plus in no time.

Keep pushing yourself and enjoy the journey towards a stronger, healthier you.

Advanced Variations for Experienced Individuals

Take your push-up plus exercise to the next level with advanced variations for experienced individuals. Once you have mastered the basic push-up plus, it's time to challenge yourself with advanced modifications and techniques. These advanced variations won't only increase the difficulty of the exercise but also target specific muscle groups more effectively.

One advanced modification is the weighted push-up plus. By adding weights to your push-up, such as a weighted vest or dumbbells, you increase the resistance and intensity of the exercise. This will further strengthen your chest, shoulders, and core muscles.

Another advanced technique is the plyometric push-up plus. This explosive variation involves pushing yourself off the ground with enough force to allow your hands to leave the ground momentarily. This not only engages your upper body muscles but also improves your power and explosiveness.

For an extra challenge, try performing push-up plus on unstable surfaces like a stability ball or Bosu ball. This forces your muscles to work harder to maintain stability, enhancing your core strength and overall stability.

Remember to always maintain proper form and listen to your body. If any of these advanced variations cause pain or discomfort, regress to a less challenging modification. Keep pushing yourself and don't be afraid to step out of your comfort zone. With consistency and dedication, you'll continue to progress and achieve your fitness goals.

Tips for Increasing Strength and Progression

Continue challenging yourself and making progress with these tips to increase your strength and improve your push-up plus exercise.

Strength training techniques are essential for building muscle and increasing overall strength. To avoid training plateaus, it's crucial to incorporate progressive overload into your routine. This means gradually increasing the intensity, volume, or complexity of your workouts over time.

One effective way to do this is by adding resistance to your push-up plus exercise. You can use a resistance band, weighted vest, or even elevate your feet to make the exercise more challenging.

Another tip is to vary your hand placement during the push-up plus. By placing your hands wider or narrower, you target different muscles and stimulate further muscle growth.

Additionally, focusing on proper form and engaging your core throughout the movement will help maximize your strength gains.

Remember to listen to your body and give yourself time to rest and recover between workouts. With consistency and dedication, you'll continue to see improvements in your strength and progression with the push-up plus exercise.

Frequently Asked Questions

How Many Calories Can You Burn by Doing Push-Up Plus (Female)?

Doing push-up plus exercises can help you burn calories and engage multiple muscles in your body. The exact number of calories burned during this exercise will vary based on factors such as your weight and intensity level.

However, push-up plus exercises are effective at targeting your chest, shoulders, and core muscles. By incorporating them into your fitness routine, you can improve your strength, endurance, and overall fitness.

Can Push-Up Plus (Female) Help in Reducing Back Pain?

Push-up Plus (female) can be a helpful exercise for reducing back pain. This exercise is considered a rehabilitation exercise that focuses on strengthening the muscles in your upper body and core.

By performing this exercise regularly, you can improve your posture and build strength in your back muscles, which can help alleviate back pain.

Incorporating push-up plus (female) into your workout routine can be a great way to target your back and promote overall back health.

How Often Should Push-Up Plus (Female) Be Performed to See Results?

To see optimal results with push-up plus (female), it's important to perform them with the right frequency. Consistency is key! Aim to do push-up plus (female) exercises at least three times a week.

If you're a beginner, don't worry! There are modifications available to make this exercise more accessible.

Is It Safe to Do Push-Up Plus (Female) During Pregnancy?

During pregnancy, it's important to prioritize your safety and comfort. When it comes to push-up plus exercises, it's recommended to consult with your healthcare provider before continuing or modifying them. They can provide guidance on safe modifications or alternative exercises that are suitable for your stage of pregnancy.

Can Push-Up Plus (Female) Help in Improving Posture?

Push-up Plus (female) is a great exercise for improving posture. By incorporating this exercise into your routine, you can strengthen your upper body and prevent shoulder injuries. It targets the muscles in your shoulders, chest, and upper back, helping you maintain a straight and upright posture.

Push-up Plus (female) is an effective way to build strength and stability, making it a valuable addition to your workout regimen. Start incorporating this exercise today and experience the benefits for yourself.


Incorporating push-up plus exercises into your fitness routine can provide numerous benefits for women. By maintaining proper form and technique, you can effectively target your upper body muscles, enhance core stability, and improve shoulder strength.

Beginners can modify the exercise to suit their fitness level, while experienced individuals can challenge themselves with advanced variations. Remember to gradually increase the intensity and stay consistent to see progress and build strength.

Stay motivated, stay committed, and enjoy the rewards of a stronger, fitter you!

workout guru author


Serg Bayracny

Years ago, the spark of my life’s passion ignited in my mind the moment I stepped into the local gym for the first time. The inaugural bead of perspiration, the initial endeavor, the very first surge of endorphins, and a sense of pride that washed over me post-workout marked the beginning of my deep-seated interest in strength sports, fitness, and sports nutrition. This very curiosity blossomed rapidly into a profound fascination, propelling me to earn a Master’s degree in Physical Education from the Academy of Physical Education in Krakow, followed by a Sports Manager diploma from the Jagiellonian University. My journey of growth led me to gain more specialized qualifications, such as being a certified personal trainer with a focus on sports dietetics, a lifeguard, and an instructor for wellness and corrective gymnastics. Theoretical knowledge paired seamlessly with practical experience, reinforcing my belief that the transformation of individuals under my guidance was also a reflection of my personal growth. This belief holds true even today. Each day, I strive to push the boundaries and explore new realms. These realms gently elevate me to greater heights. The unique combination of passion for my field and the continuous quest for growth fuels my drive to break new ground.

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