Deficit Push-Up.

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

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

Questions, answered.

What is the Deficit Push-Up?

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

What muscles does the Deficit Push-Up work?

The Deficit Push-Up primarily works your chest. It also recruits your front delts and triceps as secondary movers.

What equipment do I need for the Deficit Push-Up?

None. The Deficit Push-Up is a bodyweight movement you can do without any equipment.

How many sets and reps should I do for the Deficit Push-Up?

A typical prescription for the Deficit Push-Up is 3–5 sets of 6–15 reps. Rest about 90–180 seconds between sets.

Is the Deficit Push-Up good for beginners?

The Deficit Push-Up is best suited to intermediate lifters. Beginners can do it with light weight and close attention to form before progressing.