What muscles does the Deficit Push-Up work?

The Deficit Push-Up primarily works your klatka piersiowa. It also recruits your przednie naramienne 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.

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

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

Exercise library · Chest

Pompka wykonywana na uchwytach lub talerzach dla zwiększonego rozciągnięcia na dole.

ŚredniozaawansowanyMasa własna

Liczby

Serie

3–5

Reps

6–15

Przerwa

90–180

Mięśnie

Primary

Klatka piersiowa

Secondary

Przednie naramienne · Triceps

Krok po kroku

Co odróżnia dobre od świetnego

Wykorzystaj dodatkową głębokość dla mocniejszego rozciągnięcia klatki piersiowej.
Utrzymuj napięty core, aby chronić dolny odcinek pleców.
Kontroluj opuszczanie, nie opadaj gwałtownie.

Common questions

What is the Deficit Push-Up?: Pompka wykonywana na uchwytach lub talerzach dla zwiększonego rozciągnięcia na dole.
What muscles does the Deficit Push-Up work?: The Deficit Push-Up primarily works your klatka piersiowa. It also recruits your przednie naramienne 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.