How To Perform The Quadruped Pushup Plus

Improve your shoulder strength with the Quadruped Pushup Plus, a fantastic exercise for shoulder rehabilitation. This movement targets shoulder stability and strength, aiding in recovery and preventing future injuries. It also teaches the body proper scapular mechanics as the shoulder blade should move well about the ribcage.

Level/Difficulty: Beginner to Advanced

Muscle Group(s): core, serratus anterior muscles

Equipment: none

Exercise groups: Lower Body Exercises, Full Body Exercises, Lower Body Exercises, Core Strengthening Exercises, Upper Body Exercises, Posture Strengthening Exercises

Coaching Cues:
Core engaged; without shrugging, squeeze shoulder blades together; push away from floor to protract shoulder blades

Before starting:

Be mindful to not hold your breath or shrug your shoulders during this exercise.

1. Start on all fours, with your hands under the shoulders, elbows straight. Maintain a neutral spine.

2. Without shrugging your shoulders, slowly bring your shoulder blades together, which should lower your entire torso towards the floor.

3. Exhale as you push yourself away from the floor using your hands, without rounding the spine. Push yourself so far that your shoulder blades pull apart, creating a stretch between the shoulder blades.

4. Repeat these repetitions.