Skip to content
Vytal
ScanTrainingBodyWidgetsInsightsFAQ
Open appSign inGet started
Vytal

Every meal. Every set. One clear picture.

Popular foods

  • Chicken breast
  • Egg
  • Rolled oats
  • All 800+ foods

Popular exercises

  • Barbell bench press
  • Barbell full squat
  • Barbell deadlift
  • All 1,500+ exercises

Workout plans

  • Push / Pull / Legs
  • Hyrox Prep
  • 4-Day Upper / Lower
  • All 40+ plans

Help

  • FAQ
  • Contact

© 2026 Vytal

PrivacyCookiesTerms
All exercises

Push-up plus

Intermediate

Push-up plus is a compound bodyweight exercise for the chest, also working the triceps and front delts.

What it works

Primary muscle

Chest

Also works

TricepsFront delts

Equipment
Bodyweight
Type
Compound · Push
Logged as
Reps
Suggested rest
1 min

How to do it

  1. 1Start in a high plank position with your hands slightly wider than shoulder-width apart and your body in a straight line from head to heels.
  2. 2Lower your body towards the ground by bending your elbows, keeping them close to your sides.
  3. 3Once your chest is just above the ground, push through your hands to extend your arms and lift your upper body up.
  4. 4At the top of the movement, protract your shoulder blades by pushing your upper back towards the ceiling.
  5. 5Pause for a moment, then reverse the movement by retracting your shoulder blades and lowering your body back down to the starting position.
  6. 6Repeat for the desired number of repetitions.

What to do instead

  • Deep push upOther
  • Decline push-upBodyweight
  • Diamond push-upBodyweight
  • Drop push upBodyweight
  • Incline push-upBodyweight
  • Push up on bosu ballOther

Easier variations

  • Incline push-upBodyweight
  • Incline push-up (on box)Bodyweight
  • Push-up (wall)Bodyweight

Harder variations

  • Push-up medicine ballOther
  • Exercise ball pike push upOther
  • Push-up (on stability ball)Other
Logged today · 1 min restPush-up plus

Track it in Vytal, free

Log every set, run the rest timer between them, and keep every personal record you beat.

Create free account

More Chest exercises

  • Archer push upBodyweight
  • Assisted chest dip (kneeling)Machine
  • Assisted seated pectoralis major stretch with stability ballMachine
  • Assisted wide-grip chest dip (kneeling)Machine
  • Band bench pressResistance band
  • Band chest flyResistance band