Dumbbells Deficit Push-Up
In SetGrip: Deficit Push-Up (Dumbbells)
Setting each hand on a dumbbell raises you off the floor so your chest can travel below hand level, adding range you cannot get in a normal push-up. That deeper stretch is the entire point; use hex dumbbells that will not roll and control the bottom inches rather than diving into them.
How to do the Dumbbells Deficit Push-Up
- Start in a high plank position with your hands slightly wider than shoulder-width apart and your body in a straight line.
- Lower your chest towards the ground by bending your elbows, keeping them close to your body.
- Push through your palms to extend your arms and return to the starting position.
- Repeat for the desired number of repetitions.
Tip: Screw your hands into the floor as if turning the fingers outward to set the shoulders before each set.
Muscles worked
Primary
Pectorals · Chest
The chest drives the arms together as you push, and it is loaded most in the bottom half of the rep when the elbows are bent.
Common mistakes
- Hips sagging or piked — the body should stay a straight line from head to heels; squeeze the glutes and brace the abs before each rep.
- Elbows flared to 90 degrees — flaring the arms out wide loads the shoulder joint; keep the elbows tucked to about 45 degrees from the torso.
- Cutting the bottom short — chest should come to within a fist of the floor; if that means fewer reps, do fewer reps.
- Head dropping first — the chin reaching for the floor makes it look like a rep when it is not; keep the head neutral and lead with the chest.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Strength | 4–5 × 3–6 | 2–3 min |
| Muscle growth | 3–4 × 6–12 | 90–120 s |
| Endurance | 2–3 × 12–20 | 60 s |
Push-ups work as a warm-up before bench press, as a finisher after chest work or as the main push exercise when training with no equipment. Superset them with inverted rows or a band pull-apart for balance.
Variations and alternatives
Similar exercises
Without dumbbell
Frequently asked questions
What muscles does the Dumbbells Deficit Push-Up work?
The Dumbbells Deficit Push-Up primarily works the pectorals. It also involves the triceps and delts, which assist the movement and stabilise the joints.
Is the Dumbbells Deficit Push-Up good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Dumbbells Deficit Push-Up with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.
What can I do instead of the Dumbbells Deficit Push-Up?
If you cannot do the Dumbbells Deficit Push-Up, try the Decline Push-Up, the Push-Up Plus or the Archer Push-Up. Each of them trains the pectorals through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Dumbbells Deficit Push-Up, a sensible starting point is strength: 4–5 × 3–6 with 2–3 min rest; muscle growth: 3–4 × 6–12 with 90–120 s rest; endurance: 2–3 × 12–20 with 60 s rest. Put it early in the session while you are fresh, before isolation work for the same muscles.
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