The BEST Deficit Pushups For Mass

[@MK-yt3ct]

Pushups on the floor feel like 3/4 pushups to me now. Deficit is the only real pushup for me now

[@MonkeyBarsEveryday]

RTO push-ups brah

[@ColinDenny02]

Now apply it to handstand push-ups God tier

[@bigsmoke4]

Same!

[@garrettbaratheon567]

@@ColinDenny02seems like shoulder snap city lol

[@alihasanaxe4936]

@@garrettbaratheon567 ?? Deficit HSPU are one of the best vertical pushes out there man

[@BF-xg5ld]

I dig this. Lately, I’ve gotten REALLY tired of fitness KZbin focusing on theory and scientific studies. If you’re consistent for years, you can follow a lot of roads to get results. The real battle is finding workout variations that keep you from throwing in the towel. That’s why I appreciate practical content like this.

[@AlexLeonidas]

Couldn't have said it better, consistency is #1 and this obsession with "optimal" is confusing a lot of lifters.

[@RandomGuy-qn2fr]

One thing I truly regret is wasting so much time on god damn dumbbells. The amount of years I wasted using dumbbells sickens me. I realized this when I switched from dumbbells to a weight bar with weight plated and started benchpressing and started using thar weightbar for bicep curls. My arms grew big as did my chest but at the cost of the stuff I said in my previous comment. Then when I plataeued I switched to decline push-ups and started doing pull-ups and dips. I also do weighted punches with dumbbells in my hands to increase my punching power and speed of my punches. When I was benchpressing I did overhead presses but it put such a huge strain on my spinal cord especially mid spinal cord. And during my benchpressing days I couldn't do 1 pull-up because of my body weight. But now doing the weighted calisthenics I'm able to do 20lb weighted pull-ups

[@bloated_Taco]

The increased gains from this bulk are showing. Looking super extra yolked in this weighted push-up video Alex!

[@AlexLeonidas]

Thank you Josh, I'm excited to reveal more lean mass!

[@Madchris8828]

This channel is a big part of the reason (also NH and Bald-Omniman) on why I started doing weighted Dips and pull-ups (haven't gotten to weighted yet). With frequency my back has finally started to get lat development and get some width in there as well! My back definition has never been better. At some point I think I'll try encorporating these into my high frequency programming as well

[@AlexLeonidas]

You're doing it right brother!!

[@everythingcanwork5215]

I love to do dip weight but sternum bother me so much so sad. Push up weight is pain in commerical gym :(.

[@simranbiryani3068]

NH is crap. Do not listen to lifting advice from that channel. His philosophy stuff is pretty good though.

[@mika8188]

@@simranbiryani3068 Can you explain that why he is crap?

[@donkler5476]

@@simranbiryani3068 How so? I love NH's lifting advice. And his physique shows that he's at least doing 90% of his stuff right. He's huge.

[@ozaru4114]

There is no such exercise that destroys my chest as much as weighted deficit push ups!!! No bench, no cables, no dumbells and weighted deficit push ups are definitely the safest for the joints. Well done Alex great job!

[@Dwiddi]

I've been doing these weighted with rings and also paralletes, with feet elevated up as you do. It works like a charm and this helped me with my bench press plateau a lot! Good advice, I've been following you for years and you are one of the main reasons I improved my training style and most training advice I take from you, because you make sense. Thanks for making these videos and putting your time into it.

[@AlexLeonidas]

Forgot to mention the paralletes! Awesome work man and I'm happy you've embraced this training 💯

[@neil12011]

Been doing weighted ring pushups out of necessity for about 3 months (no bench or rack) using an old hiking backpack. Chest has grown more than previous with Bench press. It’s now my favorite movement. It seems a lot “easier” to get to failure, as you don’t have to worry about the bar dropping vertically on your chest. Good stuff bro. 💪

[@AlexLeonidas]

Exactly right on going to failure! Many report comparable/more gains than bench press 💪

[@LeonGainsborough]

Deficit weighted Pushups are a game changer for me as a home workout guy that combines calisthenics and gym workouts. The ROM is so extreme that you won't be needing that much extra weight, do it for high reps and you have a chefs kiss chest builder. Enjoy the gains and the ROM 💯🔥💪🏻

[@No_step_on_snake]

Weighted deficit push ups + weighted dips = goat

[@ce8539]

"Max out my backpack" that just made me chuckle for some reason. love deficit pushups, nice dude

[@rajpranjal8861]

I used to do these few months ago, in a 8 sets of 3 reps style with my 6 rep max. Best chest gains of my life.

[@Staroy]

I use this method with a loaded 45l backpack for squats, lunges, pullups, handstands, and pushup variations. Perfect for travelling!

[@xDarklord986x]

Alex love your weighted callisthenics videos especially the weighted push up ones! I’ve been doing deficit weighted push ups with a military bag since lockdown march 2020. Before that i did start going to the gym for a yr but not doing it properly since i didnt have the knowledge at that time. The research,diet which eventually turned into the best proper start to the noobie gains ever happened during lockdown. And honestly till this day of doing weighted deficit push ups (with push up handles) and deficit decline weighted push ups. Ive never looked back. Nothing compares to it (even the bench press, weighted dip or whatever). Nothing comes close to weighted deficit push ups when it comes to hypertrophy for my chest for years. Combine that with weighted neutral pull ups (gave me the best v taper lat wings which everyone always asks me about how i got them and all i did was that as my back day then later on did rows and only recently wide grip pull ups since i lacked thickness). Weighted handstand push ups for shoulders & also just heavy bulgarian split squats for legs and honestly i couldnt be more happier with my physique (my ass is juicy). Best part is that i do all that from home!! And everyone is always shocked when they i say that after asking what my routine is cause they cant believe i got my physique all from weighted home callisthenics. You dont need a gym at all! But whenever you post videos about weighted callisthenics it does make me smile since out of everyone on YT you’re the only dude that’s straight forward no bs and full of experience from weighted callisthenics (which i could confirm since ive been doing it myself too and everything u say always makes sense). Keep it up Alex!! Never stop these videos as i keep learning from you! Thank you!!

[@tylerthrane]

I've been doing deficit weighted vest pushups off of rings for the past 6 months. My chest has been blowing up with the exercise, it is by far my favorite chest exercise. I really enjoy the scapular freedom that it gives my shoulders over barbell or dumbbell movements.

[@espendahl9719]

Weighted decline pushups and weighted dips is my chest workout.Crazy gains with minimal equiptment.😎😎💪💪

[@BaldOmniMan]

Weighted Ring Push-ups might be the best chest exercise (sorry Larsen Press)

[@Trajce_Hybrid]

nooo larsenn

[@AlexLeonidas]

Now that's a bold claim coming from the Larsen Press popularizer! Would love to see a dedicated video on weighted ring pushups 🔥🔥

[@derekfrommoreuprightrowsmo600]

You cheated on Larsen presses?!?

[@BaldOmniMan]

@@AlexLeonidas coming soon bro 🥂 Larsen Press is still the best bench accessory by far though 😂

[@bruh-cs8fm]

I remember days i was in my village and hadn't access to a gym so i did my deficit pushup with my feet on stairs and my hands on bunch of bricks.there wasn't a pull up bar but there were bunch of trees so i made my own ring like set up with a rope and pipe then loaded my school back pack with rocks as wieght 😂. I still say those deficit pushups were more effective than my bench and weighted dip that i do now.

[@AlexLeonidas]

Haha awesome man 😂 Crazy how they can be in a similar league as dips + bench press

[@aitorramos4384]

Ive been doing weighted ring pushups for like 1 year. Totally underrated exercise.

[@AlexLeonidas]

Solid specialization duration 👍🏻💯

[@thestonecircle]

I recently ran a couple 3 week waves doing dif variations of weighted deficit pushups, can't say for sure on chest gains in so short a time but my bench went up without doing it! Also my favorite variation is to put parallettes on top of whatever you're using (plyo boxes etc) feels great!

[@Bullseye_Strength]

Just started doing weight push-ups with a loading pin & a rock climbing chest harness. Crazy chest pump/doms.

[@harryv6752]

Started doing deficits (on cinder blocks) instead of floor pushups from watching your channel. Didn't think about the weights in the backpack. Thanks. Keep on rockin'! 🤘

[@domepiece11]

FYI, you can get an old Alice pack ruck sack at an Army surplus store for cheap. It has a waist strap.

[@AlexLeonidas]

Great to know 👍🏻

[@reflection8599]

Thanks mate keep up the great content.

[@thehacker4771]

Thank you Alex! Love you from Lebanon 🇱🇧

[@AlexLeonidas]

Much love from Canada!

[@compteyoutube3636]

My only chest exercice is deficit pushups with rings! Other are pike variations and its perfect!

[@RandomGuy-qn2fr]

I do the weighted vest declined push-ups on a huge slope for decline as high as my hips. The weighted vest is loaded at 30lbs because of the angle of the decline push-ups being as high as my waist where my legs and feet are placed. If I lower the angle as about the height of a sofa then I weigh my vest to 60lbs. I try to do about 115 or 125 to 156 reps with the weighted vest. Last week I did a 20lb weighted vest with decline push-ups but that was to easy so I increased it to 30lb weighted vest with the slope as high as my waist and it was a challenge. My physique changed so drastically since I started doing decline push-ups more regularly & backed off the benchpress and my strength is about the same maybe stronger than when I was benchpressing. Last year during my prime benchpressing it was 185 and only did 195 twice. I pretty much plateaued at 185 and couldn't break through that number for whatever reason and when I did half rep 225 to 275 I started getting concerned about the amount of weight I was lifting without a spotter and the psychological stress I was putting on myself was unbearable and sometimes unimaginable. Once i started doing the decline push-ups and started doing pull-ups and dips the psychological stress was gone and i didn't have to worry about the massive weight falling on me anymore or pressure myself to lift more and lift heavier and my body and physique got even better. My abs started to show again I didn't have a big gut like I did when I was benchpressing and I was able to walk long distance again. When I was benchpressing I kept my body weight high to lift more and heavier but at a huge cost my gut stuck out I couldn't walk fast couldn't walk long distance looking back I realize it wasn't worth it

[@juandoe3298]

Been doing these on rings use a dip belt n place load around serratus

[@kingdadydmac]

Been doing these for over a year, progressed into rings as well, with load and modified form, for maximum contraction.

[@FromTheWombTotheGrave]

Same here I only do deficit paralletes pushups with extra 20pounds. Normal pushups are way too easy. Now I’m planing to load more weights

[@ScrubDaddy265]

Even skipping the extra weight and just going for higher reps, working through the angles from 180 which is equivalent to OHP, down to feet on the floor, you’re able to hit every fiber of the pecs and associated muscles. I use a folding step ladder for this and a pair of inexpensive folding step stools at either 9 or 18 inch heights. My power rack has dip/row attachments that are separate, so I can use those too.

[@thomasdussault1132]

This has been a staple in my push workout for many months and I love it!

[@tolgaamedov1922]

Bro, you look like Alexander Volkanovski the ufc champ, digging that stach too

[@tpap6827]

I thought I posted it today but I must’ve not hit send. I have basically substituted these for flat bench and bench at a slight decline. After shoulder surgery eight years ago I tore every single rotator cuff muscle on the left side full thickness. After surgery I was in a sling for three months. After three months I think I lost three or 4 inches on my left arm and I decided to start getting back into it using a fairly substantial decline because my range of motion was so limited. To begin with I used the 45 pound bar For 3 to 4 sets of 25 reps with a regular rhythmic cadence. I trained every other day and added 10 pounds each workout until I was at 1:35. At that point I reduced my sessions to twice a week and reduce my volume to three sets of 10 reps with a lot of rotator cuff exercises and dumbbell shoulder work. Once I get to three sets of 10 with 225 I started getting to work. I have been gradually reducing the decline angle until it was maybe 15° or so. I can lower the bar to my upper abs right around my solar plexus. Now I bet you want to be five days and I. It up to 275 for things to the five my first workout after 225. Next workout I worked up to 295 for 5 Building up slowly with lots of small jumps, pausing every rep, And using a grip just inside of Shoulder with with elbow tucked against my lats. By the time I worked up to 355 For a single set of five with the pause, I started with five x 5 At 2:95 and added 10 pounds every five days until I hit 5x5 at 335. I Ultimately worked up to eight sets of three with 385 and the weight was moving very fast. The next workout I decided to test myself to see what 405 Felt like. I did five of three which was fairly easy. Next week 3x3 425. Easy. Each workout I was training with a strong female who wasn’t strong enough to really heave 400+ pounds. She gave me the perfect gentle lift off and guided push. That way the wait doesn’t crush down on my extended arms And risk compromising my bar path and set up. My next workout I worked up in a ramp up fashion hitting 3s up to 315, a single with 365 and 405 With the goal of getting 5-6 with 425. This big guy saw that she was spotting me and insisted on offering me a spot. Just friendly enough and seemingly knowledgeable. I explained that I needed a gentle lift off I was going for 5 to 6 reps. I use a pause so don’t worry. When he gives me the handoff and jerks the bar up, dropping into my hands. My set up was a little off. I lower the bar paws in smash the first rep fast, As I lower the second this guy tries to rack it and I said Stand back I will let you know when I’m ready. I lowered the bar again for a second rep Which again I smashed and the set seemed like it was a foregone conclusion, On the third re I noticed him following me down with his hands. I had to shout please back off. I pause initiate rep And as I am preparing to get going with what would be another fairly easy rap the guy grabs the bar and tries to pull off me. He’s obviously not strong enough to lift 425 from that position and now the bar is over my face instead of over my chest so I told him to just racket and now he’s doing that it’s all you now that I’m totally off path and I said just take it. He took it at which point my shoulder was totally separated. This fucking idiot caused me Two quit benching for two years. By the time I get back into it I’ve been doing so much rehab in my range of motion was excellent. It was Covid and also I have a fully equipped team in my garage in the dead of winter it gets really cold down there. Therefore I decided to give deficit push-ups a try. I have a weighted vest that holds 100 pounds and I have a full collection of bands that I use to attach to the bar for accommodating resistance. So I do a combination of straight weight plus band tension. I will also tie the bands in a knot And use a large band the light band to monster mini for my top sets. 3x5. This is very tough as I have fairly long arms and apparel chest so with the deficit my range of motion is much bigger and the bands go from perhaps 75 at Depth Two well over 300 at the top. This is hard as hell but it doesn’t have the same fatigue factor is when I use the weight with the bands. I can do this twice a week in my chest front delts and triceps have never been bigger. I also the weighted pull-ups, barbell rowing, dumbbell rows, Lots of lateral raises with dumbbells and cables and bent lateral raises. I also do handstand push-ups, freeweight good mornings good mornings And how do you remain in dead lives. I’ve had to stop any heavy back squatting As my rotator fe cannot take it sometimes I’ll do freeway squats with a manta ray. The point is my back from the weighted pull-ups courtesy of alpha suggestion and the weighted deficit push-ups which I been doing for a couple years Has increased my development and I believe my strength all the way have no interest in trying to maximize benchpress ever again. I am 50 years old. About 38 years old my Strength pretty much Peaked And I was able to maintain it until I got hurt. Now however I feel stronger than ever but I am very concerned with injuries. Don’t want anybody tell you that you can’t continue to get strong in your 40s and even 50s

[@charlesjohnson8106]

Your enthusiasm is so great, you almost went Ric Flair on us.

[@Chud_Bud_Supreme]

Right now, I'm doing push ups with the rotating "Perfect Push Up" stands. They give me extra inches when i go down, and I don't stop until my nose touches the floor. This makes push up much more effective. I will keep going until I can use a weighted vest

[@carlmurphy2416]

This is the only thing I do for my chest atm as I work out in my garage and equipment is currently limited. I use blocks of wood that were left in the garage when I moved in.

[@acommentator8851]

I firmly believe that if someone attempts the same deficit ON RINGS😈 aside from the stability factor, after the deficit you essentially go deeper in a fly-style negative ending to a position that look like a back lever. Coming up from this is definitely worth trying. Deficit pushup is already rock solid but that would feel like vibranium. I can't think of a better contraction than this one

[@Derwynn]

My Chest looks better after 3-4 months of doing deficit push-ups still struggling to hit above bw but I’m progressing with reps at a heavy body weight. Such a good exercise doesn’t cause much fatigue either.

[@kamilolszak1604]

The optimal setup for deficits is with free standing dip bars + adjustable dip belt that can hold the plates close to the chest. You can tighten it around the middle back so it doesn't slip during the set and the free standing dip bars can be set up at any angle so you can press neutral, 45° tuck or even fully flared out.

[@CoolColJ]

replace the dip belt with a figure 8 rock climbing chest harness, carabiner, grab hook and loading pin - so much easier to set up. Just hook and unhook the loading pin as needed

[@zup9819]

DD ups are insane for chest hypertrophy. I’ve even used them as a bench replacement. Plus, with a sturdy backpack and cheap parelettes, you can do em anywhere.

[@seeyouatsunset]

Dude, I started doing these a couple of days ago with my hands up on some thick 45 pound bumper plates and touching my chest to the floor in between the plates. Nice slow negatives feel amazing, and it is so freaking smooth on the joints and I get a massive pump in the chest shoulders and tris with half the reps I would do in a regular depth pushup. I’m just doing my bodyweight too lol and I’m not a weak guy. Super stable exercise and great range of motion.

[@SpartanFitnessMma1]

This is what im talking about. I just started a science experiemnt on day 13. I just structured a workout and i decided not to use pushups and only use decline. This routine ive used before but ive modified it. So only decline pushups tricep, diamond, normal, and wide, total reps hundred each variation mixed with other workouts to completely hit traps shoulders lats core biceps etc. just destroy upper body. But i decided since decline pushups are harder build more.muscle and acticste more fast twitch or can and an increased stretch, and overall just better. Ive swapped regular pushups for decline. And to hit the lower pecs i incorporate dips and chinups and pullups. I came to the same conclusion that this has to be the most effective way to activate thr chest via pushups. Especially if you add the stability aspect like rings or a balance board which i own on top of the weighted vest. All the benefits of pushups including reps, bigger stretch than bench barbell bench and with the vest and rings your activating fast twitch muscles as well making it another reason why its superior to the regulsr pushup. Almost like the best kf both worlds.

[@charlesmitchell5841]

Your videos are the best practical strength training videos on KZbin.

[@siri0te]

Push ups in rings are killer, I built my chest with dips and those. Crazy contraction, crazy stretch and crazy DOMS

[@instrong]

Your workout space is so atmospheric! Wanna make something like this at home to film workouts like form hell😈

[@Nunak91]

I do deficit Bulgarian ring pushups with pause at the bottom. Stretch is really intense! To make ring pushups harder set rings as far away from each other as possible that way you need to be tight the whole time. Rings are fantastic piece of equipment.

[@cronikvialo5463]

Also depending on where the plates are on your backpack it can get harder or easier, i always make them slide up when i’m in a plank position before starting my set. I do Incline bench / dips / weighted push ups for my pecs, works great for me and happy with the results and enjoyment. Will definitely switch to this variation once I reach my reps goal on the normal version (I’m a novice so i’m only doing +20kg (45) for 9 reps).

[@tomplays9867]

Alex looks like Charles Branson, 👍 great video I was just thinking of my home workout program and came up with deficit push ups, inverted rows, and 12 inch plyo box belt squats.

[@AlexLeonidas]

I've done all of those with great success! For the belt squats, make sure to use a shorter belt (spud inc), small/medium carabiner, and ideally a 12 inch or less loading pin.

[@tomplays9867]

@@AlexLeonidas I'm using spud inc regular belt that's the biggest one, I just put the chain through the middle of a weight plates and attach it to the belt rings on both sides. This way I can go down deep in range of motion on the platforms that are even shorter than 12 inch. And I can use more narrow stance because the weight plates are vertical.

[@adriaanmorosan]

Call me mad but I’d even go as far as saying that you could do deficit pushups instead of bench press. I remember going from weights to weighted calisthenics for a whole year doing deficit weighted push ups. It took my max bench from 110kg to 140kg for 2 reps. On top of all that, it’s so much healthier for shoulders aswell :D Note: not saying you should skip bench, just what I’d do if I had to choose one lift.

[@anishphi1]

I do them with a 12 inch stool and paralletes. 3x a week - P / S / H. I love it so much more than the bench press.

[@jessemurray1757]

I would have to agree. I used to do pushups off of dumbbells. You know the old crappy plastic, cement filled ones. Get a great stretch and allows you to grip the handle of the dumbbell which IMO puts the wrists in a better position, more comfortable at least.

[@SerratusAnterior]

I do suffer from chronic sternum pain. Heres few that helped: basic pec and back strength, and THORACIC MOBILITY(rotation) and using full ROM on pec exercises to get stronger in that position

[@whitefang9758]

My favorite pushing exercise period.

[@AlexLeonidas]

For calisthenics, likewise

[@HinniHreinsson]

Just want to say that this is such an amazing channel! I’ve learned so much from you!

[@carnivorous_vegan]

When she says she misses that "we at the buffet" look

[@Daddy_chill123]

Weighted deficit is my 2nd variation when i stuck on planche progression.... Helps me to fill gap between adv tuck and straddle... But i do them with a slightly lean

[@Ketobodybuilderajb]

6 years in the Army and many thousands of pushups. I politely decline your invitation to do pushups 🤣, but I will watch and comment for the algorithm!

[@AlexLeonidas]

Ayeeee maybe they'll hit different with these weighted variations! But thanks anyway 🤣

[@summerparadise4695]

i Love your content

[@matthewlee4789]

do you have issues with the weights in the bag moving from side to side?

[@gabriel27plata]

I've been doing them for the past month and a thing that has been a big bonus to me is that they feel soo comfortable on the joints + the isometric abs contraction (mindless extra ab work)

[@vile8601]

If there was a truly convenient way to load and set these up it would be the number 1 pressing exercise for sure

[@sbeaber]

Although it's not really obvious, I have some significant curviture of the spine along with a sunken chest (I spent way too long in the oven) so dips are not the best for hitting my chest. However, weighted pushups --especially deficit pushups allow my chest too really, really open up. Feels great. And it's great because it's less compression as the weight is more dispersed. I love these things. Great video, Boss.

[@CoffeeFiend1]

Pectus Excavatum my friend? A lot of people live with it without knowing it has a name but it also comes on a spectrum. My brother has it quite significantly. I have something similar where my chest is indented on each side below the lower pecs. All 3 of us, you, myself and the bro have curvature of the spine too. It can suck but can be worked around. Dips seem to do zilch for my chest too.

[@darkavenger100]

Hey Alex, thanks for all you do. You've inspired me to start training neck.

[@cammackk]

Great video Alex, and don't think we didn't see the chain handles on the SSB behind you, be great to see a video on them soon.

[@AlexLeonidas]

Observant! The chain handles are so much harder man especially for Reverse SSBs

[@cammackk]

@@AlexLeonidas never used chain handles but can imagine reverse SSB with such unstable hands is fucking brutal.

[@AlexLeonidas]

@@cammackk Lmao your phrasing describes it perfectly

[@weyhanng7028]

Yes! I do Archer pushups with full ROM (pec touching the floor) so it's almost like a cambered bar bench. Gives a sick chest pump

[@robert50173]

Cheap bricks work great for platforms too. Also big dumbells stacked on the ends can work too.

[@penumbramine]

my favorite way of loading these is putting on a backpack/kensui vest and then looping a belt through the straps and then looping the belt through plates so they hang down off the chest. it does require a high setup, so I do it off dip parallets and put my feet on my 90° back extenstion. I just find it easier to set up and add/remove plates since theyre in front of you.

[@AlexLeonidas]

Definitely works but it's still not as deep of a stretch compared to the box version but yeah it is a simple setup and beats hanging a belt off your chest

[@DavidSanchez-cc7sq]

Awesome videos u have, now I'm currently doing a upper lower split but been doing just some push ups and light flies for my lower since I'm over developed in that area and focus more on shoulders and back for upper to not take 2 hours on upper, and try to balance my workouts

[@garrettbaratheon567]

I’ve always had severe problems with chest activation, none of the conventional exercises seemed to work for me Extended ROM/deficit push-ups, with pauses at the bottom and only pushing just past parallel/the sticking point, will give you a chest pump something fierce

[@tawfiqalashkar3065]

Just an hours before the video i was doing wighted deficit push up (That i learned from you)because i thought it would be a great exercise for chest hypertrophy and now your video came to me as a sign that i should keep doing it 😂💪 thanks a lot alex for the great content you share on this channel

[@notmytempo464]

Deficit weighted ring push ups are so GOATED. I hit 25kg for 6 PR recently chest blew up.

[@AlexLeonidas]

That's awesome man!

[@notmytempo464]

@@AlexLeonidas Thank you! I love your content please keep up the great work. You grind so hard on some of these reps in your videos. Very inspirational

[@BrownWithAFrown]

I wouldn't have thought about adding plates in my backpack until I listened to your vid with (I think) baldomniman. I am so excited that my diamond push ups really feel on another level now with the added weight. Been doing long tempo pauses for the added stimulus. Thanks for all your tips and amazing content that I've been binging

[@orestis_marinou]

Have you ever tried reverse grip on these? I have shoulder issues and reverse grip bench press is excellent for me..What about these though?

[@cosmok783]

I’ll definitely do these more, since I’m focusing on chest and shoulders more

[@ProteinSelect]

Thank you for your words on RTO. i was that guy. im ready to evolve

[@musiclife-zr1os]

i swear nothing blew up my tris more than this exercise. its honestly insane

[@stormranger528]

Since your doiing it on a plyo box. Best be doing it with a dip belt.. also helps with the posterior pelvic tilting.

[@AlexLeonidas]

That's the worst variation, you'd need very high plyo boxes and the belt will not be on your chest when going heavy. I speak from experience as a pushup overloader.

[@stormranger528]

@@AlexLeonidas but... that is what daniel vadnal was always doing.... anyways it might be varied from people to people.. i get your point of view though.. it puts a strain on the lower back for most people and they need to be mindful of the posterior pelvic tilt.

[@velihanko7563]

I did 250 push-up just because I wanted to prove myself that I can do it. If you really push yourself you can do it. Awesome vid btw, keep up the good work Alex💪

[@AlexLeonidas]

Gotta love those high rep mindset workouts!

[@velihanko7563]

@@AlexLeonidas definitely gonna try the deficit version next workout

[@joshuabush2569]

I recently got the Kensui Ascent hand block wedges for push ups... Absolute game changer for me as I have suffered with a jacked up wrist for quite a few years. I will be using them on top of some boxes for the deficit 👍🏻

[@carlofrancisco5256]

This makes sense. Seems a lot more shoulder friendly than dips too..

[@erickg667]

This video came right before the day I was about to start doing them! I don't have access to any plyometric boxes or dip bars, but having a pair of 25lb plates below each hand should be enough.

[@Shiyoken]

I got the power rack and dip bar set up but my feet is on the tumble dryer as its in the garage lol; works pretty effectively to be honest with you. Thanks for the video, some good insight overall on the other variations etc!

[@neevshriker9458]

Love your atitude dude! So much carisma! Defently gonna try them out!

[@trainwithtaku]

My favourite push up variation!🙌🏾 This was my main pushing exercise during lockdown and kept most my chest size in a deficit.

[@tpap6827]

I had a weighted vest that went up to 100 lb in 1 lb increments it was crazy it was a pain in the ass to load and unload. I donated it to my combat sports gym that has a boxing ring in Jiu-Jitsu and set her up they don't have very good free weights so I thought they could use some decent equipment so I gave up the vest because I thought it was just too much of a hassle.😊 I did deficit weighted push-ups with this 100 lb vest and plus I added a couple of bands a knotted light band and a monster mini also knotted. I bought a so-called special ops backpack off that team bulshit site for 15 bucks and it said it was a 40 L bag so I figured I had plenty of room and would be strong the thing is unstable wobbly and doesn't adjust very well and when I put only 70 lb in it it is harder than the best plus the weighted bands tension because it is rocking and rolling all over my back even when I put chains in it and 10 lb plates or 25 lb plates I find the first rapper to be pretty easy and then I start ceiling the shakiness from the bag rolling around on my upper back and then after 5 reps I feel like somebody beat the crap out of my triceps just in front desk. So for unstable movement that's not very dangerous I suppose it's pretty good at helping you develop your stability. The problem is the loading potential is limited because the bag is not stable and because the weight sits right on top of my upper back and all of my weight in my body tends to be in my upper back chest and shoulders I am reasonably means and on some impressive challengeswhat is 200 lb I've never been able to break a 17 inch arm and right now they're probably a bit smaller although my triceps are overpowering my biceps in a big way because I tore both biceps one with a distal tear and the other was a proximal tear. I'm not sure which heads are torn. I believe the distal tear by the elbow is the short head in the longer head is the proximal Terra by the shoulder so I can train heavy back movements watch any supinated movements are gone I can't do curls for s*** cuz my biceps are f***** up in any way in any event at 46 years old I'm not 52, that was my best year ever in terms of strength and I hit a pause bunch of 465 in a body weight of 203858. I did a slingshot with 495 using the blue slingshot which is the reactive one. The difference is that I can load dips which I no longer do heavier than I can load actual weight weighted push-ups probably because I haven't found a stable way to add actual weight to the deficit push-up I found that the best results I got from them were adding crazy band tension with four bands including a heavy blue knotted band, green average band with a knot a light pink colored band from jump stretch also with a knot tied in the middle and a monster mini band that is greenish I'm not sure if these bands are from jump stretch but the other three are so that's the only thing I know about how much resistance they deliver based on the stretch is because I get significant resistance out of the hole what I found so with all this band tension is that the bands lock me into stable form and get me in perfect position so I don't have to worry about any balancing issues with keeping the weight on my back I think you have an awesome backpack or maybe I should use a pin hanging from my dip belt Midway up my torso I don't know I know I'm not doing heavy barbell movements anymore but whenever I test body weight movements which I also did when I was bouncing having such as the occasional dip I can still throw four plates I'm around my waist and bang out eight reps and put five plates on my waist and hit three reps also with five plates I only go to where my upper arms are parallel because when I go full range my rib cage feels like it's going to rip in half. The question is do I just have a shity setup or do I just suck at this moment when it comes to actual weight it's odd because the amount of attention from those bands was way heavier than the amount of weight in this crappy backpack I have but I cannot get the backpack to Sydney tightly and the weight chips from side to side from my upper back to my mid upper back and then it overloads one side the movement more than the other where did you get your backpack and how much did you pay for it because I have a feeling this temu site with the stupid marketing song specializes in selling people because the smoke and mirrors they use on the website or other special effects make the products look good and when you get the products they always suck beyond belief backp 0:00 ack that they claim was from surplus and that's why I was so cheap was nothing more than a thin nylon hunk of trash but the blow to my ego using this thing is been significant now I'm tempted to go back risking injury and lifting like I'm in my thirties and forties just to prove something to myself how pathetic is that I guess all I'm asking for is where you got your backpack and exactly how you attach it if you really sent it up tight both in the shoulders and around the waist if there's a belt I appreciate any help you can provide because using this piece of crap backpack is destroying me mentally.

[@powerlius2730]

Been binging your videos alex. We appreciate you

[@AlexLeonidas]

I appreciate your support man

[@GYMETRIUS]

For those with Gymnastic Rings and no plyo boxes, try Decline Backpack Weighted Ring Pushups where your arms go out slightly at the bottom (like a fly). I have a vid of me doing them on my channel called "DEEEEEP RTO Pushups 2-20-22" for an example. The CRAZIEST stretch and pump I've ever gotten on my pecs (which you can see at the end of the video).

[@vcuheel1464]

I just ordered a weighted vest and a couple plyometric boxes. Let’s see how this goes!

[@Alex-mq6qi]

My chest was at its best at 5 sets of push-ups to failure at around 120 kg BW (I was fat as hell back then lol) and now that I'll be temporarily without a gym again I'll be doing Down push-up workouts until I can get a proper backpack to load up with weights

[@benjaminchen4367]

One question, I don't really see how to safely fail these without face planting, and I'm also not the greatest at setting it up. I have to ask my partner to push the backpack up a bit so it's actually resting on my upper back and not mid back, although maybe I just need to tighten the straps more.

[@zachhenning3614]

been doing deep deficit pushups for the past 2 weeks. I can do 20. Just saw this video, I found a travel backpack that I had and loaded it up with books. I could only do 5... Excellent haha

[@richardtrass]

Weighted ring push ups for the win! Another great video brother

[@CoolColJ]

A loading pin with a figure 8 rock climbing chest harness and carabiner works well

[@jamesvprimabolan]

Can’t decide if I like old school mutton chops Alex the best, or American history X Alex, or homeless Alex. This guy has a completely new look with every video.

[@noblekingdom697]

Amazing video , very informative

[@chadelliottfahlman]

Perfect timing! Yesterday I just thought to myself, "I wonder if I should try deficit pushups for chest gains."

[@AlexLeonidas]

Synchronicity gains!

[@steve-dd6ln]

Gymnastic rings are one of the best pieces of strength equipment you can buy. Great video as always, thank you.

[@AlexLeonidas]

So underrated for Bodybuilding!

[@barsonlyIMPROVE]

PUSH UPS IS KING 💯💫👏🏼

[@AlexLeonidas]

ALWAYS HERE TO STAY 💯

[@Reppintimefitness]

Weighted deficit pushups for the win 🏆