HyperBody
Exercise library · Chest

Deficit Push-Up (Hands on Handles).

Increases range of motion for a deeper chest stimulus.

BeginnerParallettes/Handles
Deficit Push-Up (Hands on Handles)
The numbers
Sets
3–4
Reps
10–20
Rest
45–75
Muscles
Primary
Pectorals · Triceps
Secondary
Anterior deltoids · Serratus anterior · Core
The play-by-play

How to do it.

  1. Step 01

    Place hands on handles slightly wider than shoulder-width

  2. Step 02

    Form a straight line from head to heels

  3. Step 03

    Lower until chest sinks between hands

  4. Step 04

    Pause briefly at deep stretch

  5. Step 05

    Press back to full lockout

  6. Step 06

    Maintain core tension throughout

What separates good from great

Pro cues.

  • Start with small deficit

  • Avoid shoulder discomfort by controlling depth

  • Keep neck neutral—don't crane forward