Push-up (Deficit)
A chest-focused bodyweight exercise where hands are elevated to increase range of motion and deepen the stretch on the pectoral muscles. This variation intensifies the standard push-up to build strength and muscle mass.
Iridium recognizes the high stretch demands of this movement and checks sub-muscle-group fatigue to ensure your pectorals are recovered enough for the extended range of motion. To manage progressive overload, Iridium tracks your rep performance relative to your current body weight to keep strength estimates accurate even if your weight fluctuates. If RPE scores drop consistently, the programming logic will recognize the need to increase intensity through added resistance or higher volume targets.
Form Cues
- Place hands on stable elevated surfaces slightly wider than shoulders
- Lower your chest until it dips below the level of your hands
- Brace your core and squeeze your glutes to maintain a rigid plank
- Keep elbows tucked at a 45-degree angle to the torso
- Drive through your palms to return to full extension
- Don't let your hips sag or lower back arch
- Don't flare your elbows out to the sides
- Don't bounce out of the bottom position
- Don't jut your chin forward to reach the floor early
Common Mistakes
- Shortening range of motion (not going deep enough)
- Hyperextending the lumbar spine
- Using unstable supports that slide
- Shoulder shrugging towards ears
- Moving too quickly without control
Muscles Worked
The deficit push-up primarily targets the pectoralis major by placing the fibers under a significant stretch, which is a key driver for hypertrophy. The anterior deltoids and triceps assist in the pressing movement, while the rectus abdominis and glutes work isometrically to stabilize the spine throughout the extended range of motion.
Primary
Secondary
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