Deficit Push-Up

Body region

• Chest
• Arms

Muscles

Main

• Pectoralis Major
• Triceps

Helps

• Deltoid
• Serratus Anterior

Holds

• Rectus Abdominis
• Transversus Abdominis
• Gluteus Maximus

Equipment

• Weight Plate

Technique

1. Place two stable plates or blocks shoulder width apart and put a hand on each.
2. Walk your feet back into a straight-body push-up position.
3. Lower your chest below the level of your hands, as deep as your shoulders allow.
4. Push back up until your arms are straight.

Cues

• Move slowly through the deep part of the rep.
• Keep your body rigid from head to heels.

Common mistakes

• Going deeper than your shoulders tolerate.
• Using supports that can slide or tip.
• Letting the hips sag at the bottom.

Alternatives

• Push-Up
• Dumbbell Bench Press