Deficit Push-Up

GymDaze demonstration

Watch Deficit Push-Up

Technique

How to perform Deficit Push-Up

1. Set a matched pair of push-up blocks or one broad, stable weight plate under each hand at equal height.
2. Take a push-up position with your hands about shoulder-width apart and your legs extended, keeping your torso and pelvis aligned.
3. Bend your elbows and lower your chest between the risers so it passes below your hands, using only a depth you can control.
4. Keep your body aligned rather than letting your hips sag as your chest lowers.
5. Press through both hands to extend your elbows and return to the starting position.
6. Repeat without bouncing from the bottom.

Programming relevance

Muscles involved

Primary targets: Pectoralis Major Sternocostal Head, Pectoralis Major Clavicular Head.

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.