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Chest · Body Weight
Push Up Plus
Push Up Plus is an intermediate compound strength exercise that works the pectorals (chest), with the core, upper back and triceps assisting. It needs no equipment beyond your own body weight. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Pectorals
- Body part
- Chest
- Equipment
- Body Weight
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Chest · Pectoralis Major
- Shoulders · Deltoids
Secondary muscles
- Core · Rectus Abdominis, Obliques
- Upper Back · Trapezius, Rhomboids
- Triceps · Triceps Brachii
How to do Push Up Plus
- Begin in a plank position with your hands placed slightly wider than shoulder-width apart and your feet hip-width apart. Your body should form a straight line from head to heels.
- Push through your hands to protract your shoulder blades, rounding your upper back slightly.
- Lower your body towards the floor by bending your elbows, keeping them close to your body to perform a push-up.
- Return to the plank position. Repeat the sequence for the desired number of repetitions.
Form tips
- Maintain a straight body line during the push-up, avoiding any sagging or arching of the back.
- Keep your elbows close to your body during the push-up to effectively target your chest and triceps.
- Perform the exercise on a stable, non-slip surface to prevent slipping and ensure safety.
Push Up Plus alternatives
More pectorals exercises
Push Up Plus FAQ
What muscles does Push Up Plus work?
Push Up Plus mainly works the pectorals in the chest (Pectoralis Major and Deltoids). The core, upper back and triceps work as secondary muscles.
What equipment do you need for Push Up Plus?
None. Push Up Plus is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Push Up Plus should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Push Up Plus good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler chest exercises.
How many calories does Push Up Plus burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Push Up Plus?
Other exercises for the pectorals include Band Push-Up, Resistance Band Assisted Push-Up, Assisted Weighted Push Up and Suspension Trainer With Grips Decline Push-Up.
For developers
Use Push Up Plus in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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