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Chest · Weighted
Plate Deficit Pushup
Plate Deficit Pushup is an intermediate compound strength exercise that works the pectorals (chest), with the triceps, front shoulders and core assisting. It needs a weighted. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Pectorals
- Body part
- Chest
- Equipment
- Weighted
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Chest
Secondary muscles
- Triceps
- Front Shoulders
- Core
How to do Plate Deficit Pushup
- Place two weight plates on the floor shoulder-width apart and put a hand on each.
- Get into a push-up position.
- Lower your chest below the level of your hands.
- Press back up and repeat.
Form tips
- Only go as deep as your shoulders allow.
- Keep your body in a straight line.
Plate Deficit Pushup alternatives
More pectorals exercises
Plate Deficit Pushup FAQ
What muscles does Plate Deficit Pushup work?
Plate Deficit Pushup mainly works the pectorals in the chest. The triceps, front shoulders and core work as secondary muscles.
What equipment do you need for Plate Deficit Pushup?
You need a weighted.
How many sets and reps of Plate Deficit Pushup should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Plate Deficit Pushup good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler chest exercises.
How many calories does Plate Deficit Pushup burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Plate Deficit Pushup?
Other exercises for the pectorals include Kettlebell Walkover Pushup, Pushup to Renegade Row, Dumbbell Hex Press and Barbell Wide Bench Press.
For developers
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