Chest
Deficit Push ups
A deeper range of motion for superior chest recruitment and improved shoulder mobility.
How to perform.
Follow the sequence — setup is half the lift.
Place two stable elevations of equal height, such as blocks or weight plates, slightly wider than shoulder-width apart on the floor.
Position your hands firmly on the elevations and extend your legs behind you into a strict high plank position.
Lower your chest slowly toward the floor, ensuring your sternum passes between your hands to achieve a stretch in the pectorals.
Maintain a neutral spine and keep your elbows tucked at a 45-degree angle throughout the descent.
Pause briefly at the bottom of the movement before driving through your palms to return to the starting position.
Lock out your elbows at the top while maintaining tension in your core and glutes.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Flaring elbows out to 90 degrees which increases shoulder strain
- Allowing the hips to sag or the lower back to arch during the deep phase
- Cutting the range of motion short and failing to utilize the deficit
- Using unstable objects that might slide during the movement
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.