Partial Range Deadstop Pushups

For this variation of a pushup, you will use stacked plates in order to reduce the range of motion of your pushup in order to build them up properly. Stacked plates are ideal as you can easily add or remove height based on your specific strength levels in order to achieve the desired reps. This is a better alternative to knee pushups as a more efficient way to build your pushups and upper body strength.

Set your plate under your torso so that when you complete a pushup you can rest either your chest or abdomen on the plates. Start in a pushup position with your hands directly under your shoulders and your legs and core engaged. Spread your fingers and squeeze your fingertips into the ground. Lower yourself by bending your elbows until your chest or abdomen rests on the dumbbells. After a 1-2 second rest, reengage your upper body muscles and straighten your arms to complete the pushup.

As you progress, lower the height until you can perform complete pushups. Coming to a complete stop helps dampen the stretch reflex and increases the rate of force production. It will also help you get past your sticking points.