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Push-up plus

3 sets of 10-15 push-ups with a plus at the top: push the floor away so the shoulder blades spread.

Slot
Strength
Focus
Stability
Time
5 min
Intensity
Moderate
Injury risk
Low
Intervals
3 rounds, 1:00 rest
Equipment
Floor space

How to do it

The plus is the extra push at the top of a push-up that trains the serratus anterior, the muscle that holds your shoulder blade flat on your ribs when you reach. Do a push-up; at the top, with your elbows straight, keep pushing the floor away so your upper back rounds slightly and the shoulder blades spread apart. Then let them come back together and lower into the next rep. 10-15 reps, 3 sets, 1 minute rest. On your knees is fine to begin with; a wobble board or BOSU under your hands makes it harder. Keep the hips in line and the elbows tucked.

Who it’s for

Climbers whose shoulder blades stick out at the back, and anyone who pulls a lot and pushes very little. The muscle it trains holds the shoulder blade in place when you reach, so it’s useful for steep climbing and long moves.

Common mistakes

  • Rushing the plus. Most people finish the push-up and go straight into the next one. The extra push at the top is the whole exercise.
  • Shrugging during the plus. Push the floor away so the shoulder blades spread around your ribs. They shouldn’t rise toward your ears.
  • Sagging hips. Keep your body in one line from head to heels, or knees if you’re on them.
  • Flaring the elbows. Elbows tucked close to your sides keeps the shoulders in a better position.

How to progress

Start on your knees if the plus falls apart on your toes. Move to full push-ups, then add a short pause at the top of each plus. After that, a wobble board or BOSU under your hands makes the shoulder blades work harder to stay steady.

When it fits

The training periods this exercise fits into in Blok Sessions.

  • Base Lots of easy climbing, good movement and aerobic fitness.
  • Strength Stronger fingers and pulling, with weight you control.
  • Power Explosive moves, momentum and coordination.
  • Power Endurance Keep your power through one hard move after another.
  • Endurance Climb longer before you pump out, by moving efficiently.
  • Performance Peak for a trip or a comp: focus, reading problems, trying hard.
  • Deload Train less, let your fingers recover, keep moving.

Start with a ready-made block

A six-week strength plan with a deload, as a file for the app, and seven short emails on how to run it.