Deficit Push-Up

Technique

Place your hands on two elevated blocks or dumbbells, feet on the floor, so your chest can drop below hand level. Lower your chest as far as comfortably possible between the blocks, then press back up. The extra range of motion increases the stretch and work on the chest.

Steps

1. Place your hands on two stable elevated supports
2. Extend your legs with your feet on the floor
3. Brace your core and keep your body straight
4. Lower your chest between the supports below hand level
5. Press through your hands to return to the top

Common mistakes

• Using unstable or rolling supports
• Flaring the elbows excessively
• Letting the hips sag during the descent
• Forcing the shoulders beyond a comfortable range

Variations

• Parallette deficit push-up
• Push-up handle deficit push-up
• Feet-elevated deficit push-up
• Kneeling deficit push-up

FAQ