Deficit Hands-Elevated Push-Up: how to do it right
In short: Push-ups with your hands raised on two supports, targeting the middle of the chest in a stretched position thanks to the extra range of motion.
How to do it, step by step
- 1Place your hands on two stable supports (steps, blocks) shoulder-width apart, body braced in a plank.
- 2Lower slowly over 2-3 s, letting your chest drop BELOW the level of your hands, elbows at 45 degrees.
- 3Go for the maximum stretch of your pecs at the bottom, with no bounce and no letting go.
- 4Press back up in a controlled way, pushing the floor away, without locking your elbows out harshly.
- 5Keep your hips aligned, not sagging and not arched, through the whole range.
The mistake to avoid
Don't bounce at the bottom. Lower slowly into the stretch.
Other common mistakes
- Dropping too fast and bouncing at the bottom: slow it down over 2-3 s to keep the tension in the stretch.
- Hips sagging or arched: squeeze your abs and glutes to hold a rigid plank.
- Cutting the range short and wasting the deficit: let your chest pass below your hands on every rep.
- Elbows flared out to 90 degrees: keep them around 45 degrees to protect your shoulder.
Muscles worked
- Main:
- Chest
- Supporting:
- Front delts, Triceps
Pecs (sternocostal head, middle of the muscle) as the prime mover in horizontal shoulder adduction. Front delts in shoulder flexion and triceps in elbow extension assist. Your abs and glutes keep the trunk aligned.
What to replace it with
Same muscle, same part of the movement: these exercises do the same job.
- Dumbbell Bench Press ›
- Archer Push-Up on Handles ›
- Wide-Grip Push-Up on Handles ›
- Deep Push-Up on Handles ›
- Plyometric Push-Up ›
Frequently asked questions
How do I do this exercise?
Hands on two stable supports (steps, blocks) shoulder-width apart, body braced in a rigid plank. Lower over 2-3 s, letting your chest drop BELOW the level of your hands, elbows at 45 degrees. Go for the max stretch at the bottom with no bounce, then push the floor away to come back up without locking out harshly.
How low should I go?
As low as you can, chest BELOW the level of your hands: that's the whole point of the deficit. The tension is maximal at the bottom when your pecs are most lengthened, so don't waste it by cutting short. Aim for the range you can control, with no bounce and no letting go at the bottom.
I don't feel anything, is that normal?
You should feel the stretch in your pecs at the bottom. If you mostly feel your triceps, you're probably cutting the range short: really let your chest drop below your hands and slow the descent. Think of squeezing your pecs together at the top, as if you wanted to tighten them.
How fast should I do the movement?
Slow the descent over 2 to 3 seconds, that's what loads your pecs in the stretch. Come back up firmly but under control. Above all, no bounce at the bottom, it would unload the tension.
How should I breathe?
Breathe in as you lower during the stretch, belly tight and trunk braced. Breathe out gradually during the push up. Never hold your breath completely on these long, controlled descents.