Weighted Deficit Push-Ups

Weighted Deficit Push-Ups are a chest exercise and primarily target the pectoral muscles. To a lesser degree, they also work the triceps and anterior deltoids.

Equipment

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Introduction

The Weighted Deficit Push-Up is a powerful variation of the traditional push-up that amplifies both the range of motion and the intensity of the exercise, making it an excellent choice for those aiming to build upper body strength and muscle hypertrophy. By incorporating a deficit—typically achieved by placing your hands on elevated surfaces such as weight plates or blocks—you allow for a deeper descent, which engages the chest, shoulders, and triceps more effectively. Adding weight, usually in the form of a weighted vest or a plate on your back, further increases the resistance, challenging your muscles to adapt and grow. This compound movement not only enhances muscle activation but also improves functional strength and stability, making it a valuable addition to any advanced strength training regimen.

Execution

How to Execute Weighted Deficit Push-Ups

Setup

  1. Place two stable platforms or weight plates on the floor, spaced slightly wider than shoulder-width apart. These will create the deficit.
  2. Position yourself in a push-up position with your hands on the platforms and your feet on the ground. Your body should form a straight line from your head to your heels.
  3. Have a training partner place a weight plate on your upper back, centered between your shoulder blades. Ensure the weight is secure and balanced.

Execution

  1. Engage your core and glutes to maintain a rigid body position.
  2. Lower your body by bending your elbows, keeping them at a 45-degree angle to your torso. Lower yourself until your chest is below the level of your hands, achieving a deeper range of motion due to the deficit.
  3. Pause briefly at the bottom of the movement.
  4. Push through your hands to extend your elbows and return to the starting position, maintaining a straight body line throughout the movement.

Finishing

  1. Once you have completed your set, have your training partner carefully remove the weight plate from your back.
  2. Step off the platforms and return to a standing position.

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