ExerciseGIF

Exercises / Push up plu

Push up plu GIF

Figure

Male figure; the female figure follows.

Muscles
Background

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Worked muscles

  • ShouldersMusculus deltoideus
Equipment
No equipment
Level
intermediate
Loop
One repetition, 3.97 seconds

Get this animation

Part of the push-up pack, all 14 push-up variations: male figure (the female figure follows), GIF, WebP and MP4 at 480 and 720 px, commercial license.

Get the push-up pack, $29Whole library, $249

From the API

GET one exercise
curl https://api.exercisegif.com/v1/exercises/push-up-plu \
  -H "Authorization: Bearer $EXERCISEGIF_KEY"

Returns the exercise with GIF, WebP and MP4 links for both figures. Docs

How to do a push up plu

  1. Start in a high plank position with hands slightly wider than shoulders, body in a straight line from head to heels.
  2. Bend your elbows to lower your chest toward the floor while keeping your core tight.
  3. Press back up until your arms are fully extended.
  4. At the top, push your upper back further toward the ceiling, rounding your shoulder blades apart (protraction).
  5. Return to the neutral plank position and repeat.

Form tips

  • Keep your core braced and avoid letting your hips sag.
  • Fully protract the shoulder blades at the top for the 'plus' portion.
  • Maintain a neutral neck, looking slightly ahead of your hands.

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