HyperBody
Exercise library · Chest

Deficit Push-Up.

Push-up performed on handles or plates for an extended stretch at the bottom.

IntermediateBodyweight
Deficit Push-Up
The numbers
Sets
3–5
Reps
6–15
Rest
90–180
Muscles
Primary
Chest
Secondary
Front delts · Triceps
The play-by-play

How to do it.

  1. Step 01

    Place two raised handles or plates shoulder width apart

  2. Step 02

    Grip the handles and assume a plank position

  3. Step 03

    Lower the chest below the level of the hands

  4. Step 04

    Feel the stretch across the chest at the bottom

  5. Step 05

    Press back up to full extension

  6. Step 06

    Keep the body rigid throughout

What separates good from great

Pro cues.

  • Use the extra depth for a deeper chest stretch

  • Keep the core tight to protect the lower back

  • Control the descent, do not drop