The push-up plus improves the protraction ability of the shoulder joint by recruiting the serratus anterior at the top of the movement. It is not only beneficial for training the serratus, but overall shoulder health by improving the range of motion to which the shoulder is challenged. General prescription: 3-5 sets, 5-30 reps.
The dip plus will primarily improve shoulder protraction and train the serratus anterior well, and the pattern will also help improve general shoulder movement coordination. General prescription: 3-5 sets, 5-25 reps.