Deficit Push-Ups
Place your hands on two parallettes, low handles, or raised supports so they sit above the floor. Lower your chest down between the handles, sinking below hand level to gain a deeper stretch than a standard push-up. Pause briefly at the bottom, then press explosively back to full lockout. Keep your body in a rigid line from head to heels and elbows tracking around 45 degrees.
CHEST · PUSH
How it is executed
- Place your hands on two parallettes, low handles, or raised supports so they sit above the floor.
- Lower your chest down between the handles, sinking below hand level to gain a deeper stretch than a standard push-up.
- Pause briefly at the bottom, then press explosively back to full lockout.
- Keep your body in a rigid line from head to heels and elbows tracking around 45 degrees.
- Muscles worked
- Chest
- Primary muscle
- Mid chest
- Equipment
- Bodyweight
- Movement pattern
- Push
- Difficulty
- Intermediate
- What it is for
- StrengthHypertrophy
Put it to work in Kaizer
Create workout routines with AIFrom goals and equipment to an editable routine in minutes — one that keeps adapting itself, session by session.The best Trainerize alternatives in 2026The alternatives, including what each one does better.Pricing and plansBasic supports up to 3 clients from USD 5 a month.
Glossary and calculators
Warm-up setsWarm-up sets are the sets before the real work, with rising load and falling reps, that prepare the pattern and the nervous system for the target load.Movement patternA movement pattern is the mechanical family an exercise belongs to: horizontal push, vertical push, horizontal pull, vertical pull, knee-dominant, hip-domina...Estimated 1RM calculatorWhat is your estimated 1RM?
