Deficit push-up (hands on dumbbells): How to Do It, Muscles Worked

Step by step

Grip two dumbbells placed flat and firm, body in a straight line.
Lower your chest slowly below your hands until you feel a stretch.
Push up strongly until your arms are straight.

What you should feel

A deeper stretch across your chest, with triceps helping. Your shoulders should not pinch or ache.

Common mistake

Dropping too deep and letting shoulders roll forward; go only as deep as feels comfortable.

Sets and reps

To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes.
For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.

Works

Chest

Helps

Triceps Front shoulders Abs

Equipment

Dumbbells

Alternatives for the same muscles

No machine, no barbell, or something hurts? These work the same muscles.

Bench pressChest

Push-upChest

Decline push-up (feet up)Chest, Front shoulders

Pec deck flyChest

Smith machine bench pressChest

Cable chest pressChest

Questions

What muscles does the deficit push-up (hands on dumbbells) work?

Deficit push-up (hands on dumbbells) mainly works your chest. It also helps your triceps, front shoulders, and abs.

Can I do the deficit push-up (hands on dumbbells) at home?

Yes, if you have this at home: dumbbells.

How many sets and reps of the deficit push-up (hands on dumbbells)?

To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes. For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.

Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).

More exercises for your chest

Deficit push-up (hands on dumbbells)