What muscles does quadruped push up plus work?

Quadruped Push Up Plus mainly works your chest. It also works your shoulders, triceps and abs.

What equipment do you need for quadruped push up plus?

You do not need any equipment for quadruped push up plus. You can do it with just your body.

How do you do quadruped push up plus?

Here is how to do quadruped push up plus. Start in a quadruped position on your hands and knees with your wrists stacked directly under your shoulders. Set your knees under your hips and spread your fingers to grip the floor. Brace your core and set a flat back before you move. Keep your spine long and neutral so the work stays in your chest and shoulders rather than sagging into your lower back. Lower your chest toward the ground by bending your elbows, keeping them tucked to about 45 degrees from your body. Keep your knees down so this is a scaled, joint-friendly push-up. Descend under control, keeping your core tight and your hips in line with your shoulders. Aim for a 2 to 3 second lowering so your chest works on the way down. Lightly touch or approach the floor with your chest, then press back up using your chest and arms. Drive the floor away and think about squeezing your chest to move yourself up. As you reach the top with your arms straight, keep pressing and push your hands harder into the ground. This extra push rounds your upper back and separates your shoulder blades, which is the plus part of the movement. Feel your serratus muscles along your ribs work as your shoulder blades spread apart at the top. This protraction is what makes the exercise so valuable for shoulder health. Return your shoulder blades to a neutral position by letting them settle back together, then begin the next rep. Keep the transition smooth and controlled. Repeat the full push-up plus movement, breathing out as you press and protract. Aim for 10 to 15 controlled reps for 2 to 4 sets, focusing on that scapular squeeze at the top.

What are common mistakes to avoid with quadruped push up plus?

When you do quadruped push up plus, avoid these common mistakes: skipping the plus at the top of the rep; letting your hips sag toward the floor; flaring your elbows straight out to the sides.

Is quadruped push up plus good for beginners?

Quadruped Push Up Plus is an intermediate exercise. It works best once you know the basics.

Quadruped Push Up Plus Exercise - How To Video & Tips

Quadruped Push Up Plus Overview

The quadruped push up plus is a chest move done on your hands and knees. It mainly works your chest, the muscles on the front of your ribs. It also works your shoulders, triceps, and abs. The triceps are the back of your upper arms. The plus part means you push your upper back up at the top. You need no equipment. This move is for lifters with some practice. The push-up part works your chest and arms. The plus part works the muscles around your shoulder blades. That helps your shoulders stay strong and healthy. You do the quadruped push up plus on a mat at home. It fits well in a chest or upper-body workout.

What Is The Point of the Quadruped Push Up Plus?

The quadruped push up plus exercise builds chest strength while improving core stability and shoulder blade mobility. It combines a push-up with extra shoulder blade movement.

How To Do The Quadruped Push Up Plus

Start in a quadruped position on your hands and knees with your wrists stacked directly under your shoulders. Set your knees under your hips and spread your fingers to grip the floor.
Brace your core and set a flat back before you move. Keep your spine long and neutral so the work stays in your chest and shoulders rather than sagging into your lower back.
Lower your chest toward the ground by bending your elbows, keeping them tucked to about 45 degrees from your body. Keep your knees down so this is a scaled, joint-friendly push-up.
Descend under control, keeping your core tight and your hips in line with your shoulders. Aim for a 2 to 3 second lowering so your chest works on the way down.
Lightly touch or approach the floor with your chest, then press back up using your chest and arms. Drive the floor away and think about squeezing your chest to move yourself up.
As you reach the top with your arms straight, keep pressing and push your hands harder into the ground. This extra push rounds your upper back and separates your shoulder blades, which is the plus part of the movement.
Feel your serratus muscles along your ribs work as your shoulder blades spread apart at the top. This protraction is what makes the exercise so valuable for shoulder health.
Return your shoulder blades to a neutral position by letting them settle back together, then begin the next rep. Keep the transition smooth and controlled.
Repeat the full push-up plus movement, breathing out as you press and protract. Aim for 10 to 15 controlled reps for 2 to 4 sets, focusing on that scapular squeeze at the top.

Quadruped Push Up Plus Form Tips

Keep your wrists under your shoulders. This protects your arms.
Keep your back flat as you lower. Do not let it sag.
Keep your belly tight the whole time.
Lower slowly and with control. No dropping fast.
Push your hands into the floor for the plus. Round your upper back up.
Then let your shoulder blades come back to flat.
Look down to keep your neck in line.
Breathe in as you lower. Breathe out as you push up.
Keep your elbows at a slight angle. Do not flare them wide.

Common Mistakes to Avoid for the Quadruped Push Up Plus

Skipping the plus at the top of the rep. The whole point of this variation is the extra push that spreads your shoulder blades, so leaving it out makes it an ordinary push-up. Once your arms lock out, keep pushing the floor away to round your upper back.
Letting your hips sag toward the floor. A drooping midsection arches your lower back and takes tension off the chest and serratus. Brace your core and keep your hips level with your shoulders in a straight line.
Flaring your elbows straight out to the sides. A 90 degree flare stresses the shoulder joint and weakens the press. Tuck your elbows to about 45 degrees so the load stays on your chest and triceps.
Shrugging your shoulders up toward your ears during the plus. A shrug pulls the traps in and takes the work away from the serratus. Keep your shoulders down and let the scapulae glide apart on their own.
Rushing the reps and bouncing at the bottom. Fast, sloppy reps skip the controlled protraction and take tension off the muscles. Slow down and make the chest and serratus earn each rep.
Only doing a tiny push at the top instead of a full protraction. A half-hearted plus barely activates the serratus. Push firmly enough that you clearly feel your upper back round and your shoulder blades spread.
Craning your neck up to look forward. Lifting the head strains your neck and breaks your straight-line posture. Keep your gaze down between your hands so your head follows your spine.
Dropping fast on the way down. Letting yourself crash down wastes the eccentric and can jar your shoulders. Control the descent over a couple of seconds and stay tight.
Bearing all your weight on stiff, locked wrists. Dumping load into rigid arms strains the wrists, especially at the top. Spread your fingers, grip the floor, and keep a micro-bend so the load spreads across your hands.
Losing your core brace between reps. When the core goes slack, your spine sags and the shoulder blades cannot move cleanly. Keep your abs tight from the first rep to the last.
Never progressing past the knees-down version. Staying easy forever stalls your strength. Once this feels simple, move to a full push-up plus on your toes to keep building.

Quadruped Push Up Plus Workout Tips

Make the plus the star of the movement. That firm push at the top, spreading your shoulder blades apart, is what trains the serratus anterior and keeps your shoulders healthy.
Think about pushing the floor away, not just pressing your body up. That cue naturally drives the protraction and the serratus activation you are after.
Keep your body in a straight line from your knees to your head. A rigid, braced torso keeps the tension on your chest and shoulders instead of leaking into a sagging back.
Feel for the muscles along the side of your ribs at the top. Chasing that mind-muscle connection with the serratus is what separates this from a normal push-up.
Use a controlled 2 to 3 second lowering phase. Owning the eccentric builds more chest and keeps the movement from turning into a sloppy bounce.
Program this as a warm-up or accessory for shoulder health and pressing. Strong serratus muscles help your shoulder blades move well, which protects the joint under heavier presses overhead.
Progress from knees to a full push-up plus on your toes when ready. The toe version loads the chest and serratus far more once the scaled version feels easy.
Keep your elbows tucked around 45 degrees. This is the sweet spot that protects the shoulder and keeps the chest and triceps loaded during the press portion.
Try a one-second hold at the top of the plus. Pausing in full protraction forces the serratus to hold a hard contraction and deepens the training effect.
Keep your shoulders down away from your ears throughout. A relaxed neck and low shoulders let the serratus do its job without the traps taking over.
Use this to fix winging shoulder blades. If your scapulae stick out at rest, regular push-up plus work is one of the best ways to teach them to sit flat and move well.
Do it for moderate to high reps with a focus on quality. The serratus responds well to controlled, deliberate reps rather than heavy grinding.
Keep a slight bend in your elbows at the top rather than locking out hard. That protects your joints and keeps the emphasis on the scapular movement.
Film yourself from the side occasionally. A quick video shows whether you are actually protracting at the top or just doing a plain push-up.
Pair it with rows and face pulls for balanced shoulder health. Training protraction alongside pulling movements keeps the muscles around your shoulder blade working together.
Be consistent and patient. Serratus strength and clean scapular movement build gradually, but they pay off in healthier, more stable shoulders for every press you do.