Deficit Push-Up
Extra depth, extra stretch — the push-up's range-of-motion upgrade.
Chest, Shoulders, TricepsTwo Plates or BlocksIntermediate
Setup
- Hands on two plates or low blocks, body in one line.
- Shoulders stacked over hands.
How To Do It
- Lower until the chest drops BELOW hand level — feel the stretch.
- Pause one beat at the deepest point.
- Press to full lockout.
Breathing
Inhale into the stretch, exhale pressing.
Common Mistakes
- Diving the head instead of the chest — chest leads.
- Rushing the stretch — the deficit IS the exercise.
Coach Sam's cue: Sink past your hands, then push the floor apart.
Programming It
| Goal | Sets | Reps | Rest |
|---|
| Strength | 3–5 | 4–6 | 2–3+ min |
| Muscle | 3–4 | 8–12 | 60–90 sec |
| Endurance / Conditioning | 2–3 | 15–20 | 30–45 sec |
Form guide for educational purposes — not medical advice. New to training or working around an issue? Apply for coaching and get a plan built for your body.