Push Up Plus (Quadruped)

Muscle Groups Involved

Serratus Anterior - Primary

Highlights

Maintain a neutral spine.
Do not look up or down.
Press your hands as far away from your torso as possible.
Think about spreading your shoulder blades as far apart as possible.

Description

The Push Up Plus Quadruped is a graded variation of the classic rehabilitation exercise to strengthen and stabilize the shoulders by strengthening the boxer’s muscle also known as the serratus anterior. To perform the Push Up Plus Quadruped exercise start in a kneeling position on your hands and knees, with the heels of your hands placed about 1 inch below your nipples and slightly wider than shoulder width. Brace your abdominals, glutes, and quadriceps to make your body rigid. Start the movement by pushing your hands into the floor and spreading your shoulder blades as wide as you can. This will make you arch your upper back into a body hollow position. Continue pressing down and spreading your shoulder blades out until you can go no further. Pause briefly at the top of the movement and lower yourself to the starting position by intentionally bringing your shoulder blades back together as you lower yourself towards the floor.

Common Mistakes

Do not shrug your shoulders up towards your ears. Do not stop short and onl

Do not shrug your shoulders up towards your ears. Do not stop short and only go halfway. Go as far as your shoulder blades will allow you to spread them. Do not arch your back instead of performing the movement with your shoulder blades.

Pro Tips

Push your armpits towards your hips to increase activation of your latissim

Push your armpits towards your hips to increase activation of your latissimus dorsi which can help stabilize your shoulder better so that you can get a better contraction of your serratus anterior.

Purpose

Very few athletes outside of throwers, boxers, and gymnasts have well devel

Very few athletes outside of throwers, boxers, and gymnasts have well developed serratus anterior muscles. They cover your ribs and give a well developed appearance to your torso, tying your chest into your abdominals and obliques. They help stabilize your shoulder and act as part of your core. Developing these unique muscles will help you stand out in a crowd.

Form

Use a mirror, a friend or record yourself to ensure that you are using your

Use a mirror, a friend or record yourself to ensure that you are using your full range of motion and not arching your back or neck instead of performing the movement with your shoulder blades. Keep a neutral spine and do not look up or down.