Dumbbell deficit push-up
Exercise details
- Target muscle: Lower Pectoralis Major
- Synergists: Upper Pectoralis Major, Anterior Deltoid, Triceps Brachii
- Dynamic stabilizer: Biceps Brachii (short head only)
- Mechanics: Compound
- Force: Push
Starting position
- Get into a push-up position on the floor with both of your hands gripping the dumbbells.
- Position your hands wider than shoulder width apart and straighten your body.
Execution
- Keep your body straight and inhale as you lower your chest to the floor.
- Exhale as you push your body back up to the starting position.
- Repeat for the prescribed number of repetitions.
Comments and tips
- Use the dumbbell deficit push-up to work your chest, shoulder and triceps muscles through a greater range of motion compared to the regular push-up.
- The range of motion in a regular push-up ends when the chest touches the floor. Using dumbbells allows you to descend beyond this point, increasing your range of motion and allowing for a deep stretch in the chest muscles. This greater stretch and range of motion makes this exercise more challenging compared to the regular push-up.
- This exercise is great for those who experience wrist or shoulder discomfort when performing regular push-ups. Holding on to dumbbells puts your wrists and arms in a neutral position.
- This exercise is also known as the dumbbell deep push-up.
- See also the decline push-up and the decline knee push-up.
Dumbbell deficit push-up video
Sources
ExRx.net, Shoulder Articulations