Eccentryx / Exercise Atlas / chest
Deficit push-up (elevated handles)
Hands on handles, rigid plank, lower chest below handle level for full ROM.
Muscles
- Primary
- chest
- Supporting
- triceps, front delts
Mechanics
- Pattern
- push
- Equipment
- bodyweight, parallettes
- Geometry
- Variable Range
- Energy model
- Glycolytic Pathway (10-90s)
- Target feel
- Deep pec stretch at the bottom without shoulder pinching.
- Progression
- Increase handle height for greater ROM, or add a weight vest.
- Regression
- Reduce range by using lower handles until chest control improves.
Watch for
- Flaring elbows wide
- Collapsing the hips
- Losing core tension at the bottom
Substitutions
- Push-up (RKC tension)
- Flat dumbbell press
- Cable fly