Deficit Push-Up

Push-ups with the hands on supports: the chest lowers below the hands and the range increases.

• Compound
• Bodyweight
• Beginner

How to do it

• Hands on two low supports (plates, books) so the chest lowers below hand level
• Keep the body in a plank with the glutes and abs braced
• Lower the chest until it nearly touches the floor with the elbows at ~45° and press

Sets, reps and tempo

Ranges: 10–20 reps · 0–2 RIR (progress to decline/weighted)

Tempo: Lower for 2 s, graze your chest, press without letting your hips sag

Common mistakes

• Letting your hips sag
• Using an unstable support under the hands

Muscles worked

Primary

• Chest

Secondary

• Triceps
• Anterior deltoid
• Core / abs

Alternatives

• Push-Up
• Bench Press
• Dumbbell Bench Press