Closed Chain · closed chain · Horizontal Push
Push-up plus
Strengthen pressing plus the serratus anterior, an upward rotator of the shoulder blade.
CompleteAlso called: push up plus, serratus push-up
Why it is used in rehab
The "plus" protraction targets serratus anterior (PDF p. 364).
Targets
Starting position
Plank (top of a push-up): hands shoulder-width, shoulders over wrists, back flat.
Step-by-step
- Lower your chest toward the floor, elbows ~45° from the body, forearms vertical.
- Push back up; at the top push the floor away further so the shoulder blades spread and the body rises a few centimetres.
Movement mechanics: Push-up followed by scapular protraction.
📖 Rehab Science instructions paraphrased from the book’s exercise description
Coaching notes
Common mistakes
- Sagging hips
- Elbows flared to 90°
Easier variation
- Hands on a bench or wall
Advanced variation
- Feet elevated
ℹ Additional explanation
Precautions
AMBER — get assessed before starting rehab
- Shorten the depth if the front of the shoulder hurts at the bottom
- Stop or modify if your familiar pain exceeds 3/10 or your resting pain is worse the next day (PDF pp. 210–212).
Where it appears in Rehab Science
| Protocol | Phase | Group | Prescription | |
|---|---|---|---|---|
| Biceps Tendinopathy | 3 | Exercises | Do 3 sets of 10–15 reps · Push sets to fatigue | 458 |
| Shoulder Pain | 3 | Press (option) | Do 3 sets of 10–15 reps · Push sets to fatigue | 393 |
| Mid-Back And Rib Cage Pain | 2 | Press With Protraction (option) | Do 3 sets of 10–15 reps · Push sets to fatigue · Add load or reps to make the exercises more challenging | 675 |
Source: Rehab Science · Ch 16 · PDF pp. 393, 458, 675show sources ▾
Page numbers are those of the uploaded PDF edition. "Find original" opens a PubMed search for the cited study.