Deficit push-up

Chestintermediaterepstwo yoga blocks

A push-up with the hands on two raised supports, such as yoga blocks, plates or push-up handles, so the chest can go lower than the hands. A modest deficit is about 6 to 9 inches (15 to 23 cm); the hands sit slightly wider than the shoulders with the wrists straight. The extra range adds stress to the shoulder joints, so go only as deep as your shoulders allow and lower the deficit if they hurt.

How to do it

1. Place two supports on the floor slightly wider than shoulder-width apart, about 6 to 9 inches (15 to 23 cm) high. Put the hands on them with the wrists straight.
2. Walk the feet back until the legs, hips and shoulders form a straight line. Brace the core, pull the shoulders down and back, and squeeze the legs and glutes. Keep the neck long and the chin tucked.
3. Bend the elbows and lower the chest between the hands, keeping the upper arms fairly close to the sides. Go only as deep as your shoulder mobility allows; do not force the chest toward the floor.
4. Press back up to straight arms.

Muscles worked

Main: chest, triceps, shoulders
Supporting: abs