A straightforward way to progress specific exercises and movements is to increase the range of motion available during the movement. This can come in the form of changing the angles; for example, you can raise the hands during press-ups which increases the range of motion the chest has to go through.
This is an excellent method of progressing the exercise and works well. Not only is it a great progression but it others great variation for your training as well.
Exercises you can use deficits/ elevations with;
- Raising the front foot onto a step (Front Foot Elevated Split Squat)
- Elevating the back foot onto the bench (Bulgarian Split Squat)
- Standing on a step/plate in the middle of the bar. From here perform the deadlift.
- Hands placed onto a step, plate or hold onto a press-up handles
- Elevate the feet
These are very easy to perform exercises you can use with deficits or elevations with. The deficits and elevations used with these exercises work well with progressing the exercise on and adding a good bit of variation.
When you create these deficits you need to make sure that you use the deficits, if you don’t use the deficits it becomes pointless you are effectively just doing the movement on a platform and may as well do the standard exercise.
When you add a deficit of elevation, the goal is to increase the range of motion available during the exercise. If you don’t use that increased range of motion, it becomes pointless.