Deficit Push Up Exercise Guide — How To, Muscles Worked, & Benefits
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Deficit Push Up Exercise Guide — How To, Muscles Worked, & Benefits
Adding a deficit to push ups increase your range of motion for more chest muscle activation. Click the link to learn more!
Jun 6, 2024
Deficit Push Up Benefits
2 Rounds: 30 Back squats 30 Farmers lunge 30 Strict pull-ups 30 Deficit push-ups Back squat L1: (scaled) 30% of 1rm back squat L2: (RX) 35% of 1rm back squat L3: (RX ) 40% of 1rm back squat Dumbbell weight L1: (Scaled) 35/20 L2 (RX): 45/25 L3 (RX : 50/35 Choose a weight that you can get your squats done in 3-4 sets. Walk your lunges if you have room, or step forward if you don’t. Break your pull-ups up early and often, think sets of 5s. Use your dumbbells for the deficit push ups! Program: Pump
2 Rounds: 30 Back squats 30 Farmers lunge 30 Strict pull-ups 30 Deficit push-ups Back squat L1: (scaled) 30% of 1rm back squat L2: (RX) 35% of 1rm back squat L3: (RX ) 40% of 1rm back squat Dumbbell weight L1: (Scaled) 35/20 L2 (RX): 45/25 L3 (RX : 50/35 Choose a weight that you can get your squats done in 3-4 sets. Walk your lunges if you have room, or step forward if you don’t. Break your pull-ups up early and often, think sets of 5s. Use your dumbbells for the deficit push ups! Program: Pump
FacebookIbex Training
16.4K views3 months ago
Benefits of Deficit Push-ups: 💪🏽Increase ROM (range of motion) 💪🏽Building strength & size 💪🏽Great upper hypertrophy stimulating shoulders, delts, and triceps more than standard push-ups 💪🏽Increase Sports Performance by hitting more muscle fibers and creating more force production You can use any height for deficit (blocks, plates, dumbbells, etc). Get in a stable push-up position, butt slightly up (don’t let it sag). This helps increase the load towards your chest making it more challeng
0:31
Benefits of Deficit Push-ups: 💪🏽Increase ROM (range of motion) 💪🏽Building strength & size 💪🏽Great upper hypertrophy stimulating shoulders, delts, and triceps more than standard push-ups 💪🏽Increase Sports Performance by hitting more muscle fibers and creating more force production You can use any height for deficit (blocks, plates, dumbbells, etc). Get in a stable push-up position, butt slightly up (don’t let it sag). This helps increase the load towards your chest making it more challeng
FacebookIntegrity Training Systems
332 viewsNov 9, 2024
Did You Know That a Wide-Grip Push-Ups Is Different from a Regular Push-Up?
Did You Know That a Wide-Grip Push-Ups Is Different from a Regular Push-Up?
shape.com
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