Deficit Push-Up (Hands on Handles).

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

Pro cues.

• Start with small deficit

• Avoid shoulder discomfort by controlling depth

• Keep neck neutral—don't crane forward

Questions, answered.

What is the Deficit Push-Up (Hands on Handles)?

Increases range of motion for a deeper chest stimulus.

What muscles does the Deficit Push-Up (Hands on Handles) work?

The Deficit Push-Up (Hands on Handles) primarily works your pectorals and triceps. It also recruits your anterior deltoids, serratus anterior and core as secondary movers.

What equipment do I need for the Deficit Push-Up (Hands on Handles)?

None. The Deficit Push-Up (Hands on Handles) is a bodyweight movement you can do without any equipment.

How many sets and reps should I do for the Deficit Push-Up (Hands on Handles)?

A typical prescription for the Deficit Push-Up (Hands on Handles) is 3–4 sets of 10–20 reps. Rest about 45–75 seconds between sets.

Is the Deficit Push-Up (Hands on Handles) good for beginners?

Yes. The Deficit Push-Up (Hands on Handles) is a beginner-friendly movement, so it is a good choice when you are starting out, as long as you keep the load light and focus on form.