Deficit Push Ups

A push-up variation with hands on raised supports, lowering the chest below hand level for a greater range of motion.

How to do it

1. Place your hands on two elevated surfaces like parallettes or blocks.
2. Assume a plank position with hands under your shoulders.
3. Lower your chest below the level of your hands.
4. Press back up to extend your arms.
5. Repeat for the desired number of reps.

Tips

• Avoid letting your hips sag during the deep stretch.
• Work within a pain-free depth and increase it gradually.
• Keep your elbows tracking back rather than flaring wide.

Muscles

Primary: Chest

Secondary: Front deltoid, Serratus, Triceps