Deficit Push-Up
Extra depth, extra stretch — the push-up's range-de-motion upgrade.
Pecho, Hombros, TrícepsTwo Plates or BlocksIntermedio
Preparación
- Hands on two plates or low blocks, body in one line.
- Hombros stacked over hands.
Cómo Hacerlo
- Lower until the chest drops BELOW hand level — feel the stretch.
- Pause one beat at the deepest point.
- Press to full lockout.
Respiración
Inhale into the stretch, exhale pressing.
Errores Comunes
- Diving the head instead de the chest — chest leads.
- Rushing the stretch — the deficit IS the exercise.
Consejo de Sam: Sink past your hands, then push the floor apart.
Cómo Programarlo
| Objetivo | Series | Repeticiones | Descanso |
|---|
| Fuerza | 3–5 | 4–6 | 2–3+ min |
| Músculo | 3–4 | 8–12 | 60–90 seg |
| Resistencia / Acondicionamiento | 2–3 | 15–20 | 30–45 seg |
Guía de técnica con fines educativos — no es consejo médico. Si eres nuevo entrenando o trabajas alrededor de una issue? Aplicar para entrenamiento and get a plan built for your body.