Tip The Deficit Plyo Push-Up Search Skip to content Menu Menu follow us Store Articles Community Loyal-T Club Loyal-T Points Rewards Subscribe to Save Search Search The World s Trusted Source & Community for Elite Fitness Training Tip The Deficit Plyo Push-Up Build your pecs with this power move by Tom Morrison January 3, 2020January 6, 2020 Tags Training Bodyweight exercises are sometimes overlooked due to their lack of loading, but it doesn't take much to increase the difficultly. Just ask a gymnast how effective bodyweight movements are for strength and muscle growth. With a bit of creativity, the push-up can be turned into an incredible muscle builder. That's where the deficit plyometric push-up comes in. This variation gives you the benefits of the extra range of motion for the pecs and explosive pushing power. (Not to mention, they look pretty cool.) There are three prerequisites for this exercise: A solid regular push-up. A good deficit push-up. The ability to do a plyo push-up. Don't have all three? Don't worry about trying the full variation – you might end up hurting yourself. Build up the strength to do each one individually first. Once you have multiple clean push-up reps down (comfortable sets of 10) you can start generating a bit of force from the bottom position and try getting your hands to leave the ground at the top of the rep. If you can gain good height and you're feeling confident, then attempt some clapping push-ups. In the same way, you can also build up to the deficit push-up. Use a bumper plate or a small step and do push-ups with one or both hands elevated. Your aim is to still get your chest to touch the floor to maximize the range of motion. To start building up to the full variation, practice alternating sides in your deficit. Do a push-up with your inside hand on the plate, then walk your hands over to the other side and do another push-up with your other hand on the plate. If that's too easy, try hopping your hand up to the plate, but then stepping off the other side. Eventually you can try hopping all the way over! Get The T Nation Newsletters Don' t Miss Out Expert Insights To Get Stronger, Gain Muscle Faster, And Take Your Lifting To The Next Level related posts Training Tip The Most Underrated Factor in Training Spoiler alert: It's tempo. Here's how to manipulate it for hypertrophy, strength, and even fat loss. Bodybuilding, Fat Loss Training, Powerlifting & Strength, Tips, Training Chris Diamantakos February 24 Training The CrossFit Exercise All Lifters Need Dips build the chest and triceps. Pull-ups build the back and biceps. But this CrossFit exercise does it all. Master it like this. Challenge Training, Exercise Coaching Tanner Shuck December 2 Training Tip Density Training Leg Extensions & Goblet Squats Occluded extensions alternated with heels-elevated goblet squats for 3 rounds. Remove the wraps and rest 3 minutes. Repeat 2-3 times. Bodybuilding, Exercise Coaching, Legs, Tips Mark Dugdale November 11 Training The Absolute Worst Fitness Trend Our experts set fire to the dumbest, most annoying training and diet trends. Are you blindly following any of them? Bodybuilding, Opinion, Powerlifting & Strength, Training T Nation January 20