Push-up Plus
Push-up Plus turns pure bodyweight leverage into a chest that grows from tension — the middle rung where progress speeds up.
How to do Push-up Plus
- 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.
- Lower your body towards the ground by bending your elbows, keeping them close to your sides.
- Once your chest is just above the ground, push through your hands to extend your arms and lift your upper body up.
- At the top of the movement, protract your shoulder blades by pushing your upper back towards the ceiling.
- Pause for a moment, then reverse the movement by retracting your shoulder blades and lowering your body back down to the starting position.
- Repeat for the desired number of repetitions.
Push-up Plus Sets and Reps by Goal
Strength
4 sets of 6-8 reps at your hardest clean leverage, resting 2-3 minutes. Change leverage or elevation before you add load.
Hypertrophy
4 sets of 12-18 reps with 60 seconds of rest. Hold the end position for a beat once reps come easily.
Endurance
3 sets of 25-30 reps with 30-45 seconds of rest. Add reps first, then slow the lowering phase.
Common Push-up Plus Mistakes
Shortening the range as soon as the set gets hard
End the set on the last full-range rep instead of grinding out halves.
Cutting the range short so the chest never lengthens
Lower under control to a real stretch before pressing back.
Easier and Harder Than Push-up Plus
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Push-up Plus — Frequently Asked Questions
How do you do the Push-up Plus?
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. Lower your body towards the ground by bending your elbows, keeping them close to your sides. Once your chest is just above the ground, push through your hands to extend your arms and lift your upper body up. Use your bodyweight only and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Push-up Plus work?
The Push-up Plus primarily targets the pectorals. It is classified as a chest exercise and is performed with your bodyweight only.
How many sets and reps of the Push-up Plus should I do?
For muscle growth: 4 sets of 12-18 reps with 60 seconds of rest. Hold the end position for a beat once reps come easily. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Push-up Plus good for beginners?
It is an intermediate movement. You will get more out of it once you can already perform the basic chest patterns with controlled form. Beginners can still use it with light load and close attention to technique.
What can I do instead of the Push-up Plus?
Try the Push-up (on Stability Ball), Dumbbell Incline Alternate Press or the Push-up (bosu Ball). Each trains the pectorals with a similar movement pattern, so you can swap based on the equipment you have available.
