How to do it · start and finish
Left is the start. Right is the finish. Match the shape, then add load.
Push
Deficit Push-up
Longer range. Only after a clean floor push-up.
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Chest · Triceps · Shoulders · Bodyweight
How to handle weight
First working set at RPE 7 — two clean reps left. Hit the top of the range with two in reserve? Add 2.5 kg on a bar, or 1–2 kg per dumbbell, next session. Miss the bottom of the range? Drop 5–10% and own the reps.
Usual programming
3 × 6–12.
Caution
Stop if the front of the shoulder pinches. Elbows about 45°, not a T. Do not bounce the bar or bells off the chest. Unrack over the chest, not the face.
Setup
Hands on plates or parallettes, same plank.
Cues
- Shoulder stays packed at the bottom
- Don’t dump into the front of the shoulder
- Same tempo down as up
Common mistakes
- Too high a deficit
- Collapsing chest
- Flaring elbows
Home swap
Regular push-up
