Deficit push-ups

Purpose

• pushup variation with extreme stretch in the pecs
• high tension in lengthened position for optimal chest growth
• increases range of motion beyond standard pushups

Execution

Set up two handles, parallettes, or sturdy objects (like stacked weight plates) shoulder-width apart. Get into a pushup position with your hands on the handles, extending your body in a straight line from head to heels. Your hands should be positioned directly under your shoulders.

• brace your trunk and squeeze your glutes
• lower your body down between the handles, descending deeper than a standard pushup
• feel the intense stretch across your chest at the bottom position
• pause briefly in the stretched position
• press back up, focusing on the stretched position

As you get stronger, focus on controlled lowering and pausing in the deep stretch position to maximize the growth stimulus. Adding weight with a plate on your back or a weighted vest can increase intensity once bodyweight becomes too easy.