How to do the Push-Up Plus
Step by step
- Start in a push-up position with hands under your shoulders, body straight.
- Do a normal push-up, lowering your chest and pressing back to straight arms.
- At the very top, push the floor away an extra inch so your upper back rounds.
- Let your shoulder blades come back together, then start the next rep.
The thing people get wrong
The extra push at the top is the whole point - that small spread of the shoulder blades is what trains the muscles that stabilize them.
Coaching cue
Only add the extra push once your elbows are already fully straight.
Make it easier or harder
- Easier: Do it from your knees, or with your hands on a bench.
- Harder: Hold the top spread for two seconds on every rep.
Muscles worked
- Primary: Chest, Front delts
- Secondary: Core
What to do instead
Same job, different movement — useful if you don't have the equipment or it doesn't feel right today.
Daily Coach builds this into a real weekly plan. It picks the exercises for your equipment and experience, swaps around injuries you tell it about, and tracks what you actually lifted.