How to Do Push Up Plus

Push Up Plus is a chest exercise using bodyweight, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Chest

Equipment

Bodyweight

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Push Up Plus

  1. 01Assume a high plank position with hands slightly wider than shoulder-width and feet together.
  2. 02Lower the chest toward the floor by bending the elbows to a 45-degree angle from the torso.
  3. 03Press back up to full arm extension as in a standard push up.
  4. 04Once the arms are straight, continue pushing through the floor to round the upper back and spread the shoulder blades.
  5. 05Return to a neutral spine position before starting the next repetition.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Push Up Plus

Primary Stabiliser Inactive

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Primary movers

  • Chest Pushes the arms forward and across the body.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

At the peak of the movement, imagine pushing the floor away so hard that the shoulder blades spread as far apart as possible.

Same coaching engine used inside the A90 app

05 / FAQ

Push Up Plus questions

What muscles does Push Up Plus work?

Push Up Plus is catalogued as a chest exercise in A90 Training Club, with the chest as its primary muscle group.

How do you do Push Up Plus correctly?

Assume a high plank position with hands slightly wider than shoulder-width and feet together. Lower the chest toward the floor by bending the elbows to a 45-degree angle from the torso. Press back up to full arm extension as in a standard push up. Once the arms are straight, continue pushing through the floor to round the upper back and spread the shoulder blades. Return to a neutral spine position before starting the next repetition.

What is the A90 coach tip for Push Up Plus?

At the peak of the movement, imagine pushing the floor away so hard that the shoulder blades spread as far apart as possible.

Is Push Up Plus suitable for beginners?

Push Up Plus is rated intermediate in the A90 Training Club catalogue.

Do you need equipment for Push Up Plus?

No. Push Up Plus is listed as a bodyweight movement in the A90 catalogue, so you can train it with no kit.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes push up plus into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

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