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Exercise guide
Deficit Push Ups
A push-up variation with hands on raised supports, lowering the chest below hand level for a greater range of motion.
What this exercise works
- Muscles
- pectoralis major · anterior deltoid · serratus anterior · triceps brachii
- Goals
- hypertrophy · strength
- Equipment
- No equipment
- Category
- Strength
- Difficulty
- advanced
Demonstration
Step 1
Step 2
How to perform the movement
- Place your hands on two elevated surfaces like parallettes or blocks.
- Assume a plank position with hands under your shoulders.
- Lower your chest below the level of your hands.
- Press back up to extend your arms.
- Repeat for the desired number of reps.
Technique cues and common mistakes
- Avoid letting your hips sag during the deep stretch.
- Work within a pain-free depth and increase it gradually.
- Keep your elbows tracking back rather than flaring wide.