Deficit Push-Up

PushBWBox

Push-up performed with hands elevated on parallettes, blocks, or dumbbells, allowing the chest to travel below hand level for a greater range of motion and deeper pec stretch than a standard push-up.

Demo: Exercise technique demo

Sets

3

Reps

8-15

Rest

1 min

Contraindications

Shoulder impingement — limit deficit depth.

Setup

Hands on elevated blocks/parallettes shoulder-width apart, body in a straight plank.

Execution

  1. 1Lower the chest below hand level for an extended range of motion
  2. 2Keep elbows tracking at roughly 45 degrees
  3. 3Pause briefly at the bottom stretch
  4. 4Press back up to full extension

Key cues

  • Chest dips below the hands
  • Feel the stretch, don't rush it
  • Keep the body rigid the whole rep
  • Push the blocks away powerfully

Common faults

  • Sagging hips to fake more depth
  • Rushing through the bottom stretch
  • Flaring elbows to 90 degrees
  • Uneven block heights causing instability

Tweaks

  • Add a weighted vest
  • Combine with a hand-release pause
  • Increase deficit height gradually

Regressions

Standard Push-UpDecline Push-Up

Progressions

Weighted Push-UpArcher Push-Up

Muscles

Primary: Pectoralis Major, Triceps Brachii, Anterior Deltoid

Secondary: Core, Serratus Anterior

Sources

Attribution: Calisthenics canon