FlexDumbbell Deficit Push-Ups
Muscles worked
- Pectoralis Major (Sternal Head)
- Pectoralis Major (Clavicular Head)
- Anterior Deltoid
- Triceps Brachii
- Rectus Abdominis
- CategoryPush
- Default target4 sets × to failure
- EquipmentDumbbells, Bodyweight
- Movement patternHorizontal Push
- Training stylesHypertrophy, HIIT
Technique
Setup
Place two hex dumbbells on the floor at shoulder-width. Grip the handles and assume a push-up position.
Movement
Lower your chest until it is below the level of the dumbbell handles. Push back up to full extension.
Form Tip
The deficit allows for a greater range of motion and a deeper stretch in the pectoral muscles compared to standard push-ups. Squeeze your pecs hard at the top.
Increase Difficulty
Elevate your feet or add a weighted vest.
Decrease Difficulty
Perform the movement on your knees or reduce the depth of the descent.
Hear the cue
The trainer's spoken setup and form tip for this exercise — the same clips Flex plays in a session.