Deficit Push-Up: How-to, Tips & More
The Deficit Push-Up is a intermediate compound exercise for your chest. You do it with bodyweight. It is a good fit when your goal is muscle growth.
Besides the chest, it also works your triceps, shoulders and core, so it fits well in a session that trains those muscles together.
Muscles worked
Chest
Primary
Triceps
Secondary
Shoulders
Secondary
Core
Secondary
How to do the Deficit Push-Up
- Put your hands on two raised handles or plates, a little wider than your shoulders.
- Get into a high plank.
- Lower your chest below the level of your hands.
- Push back up until your arms are straight.
Deficit Push-Up tips
- The extra depth stretches the chest more than a normal push-up.
Sets and reps
Most lifters do well with 8 to 20 reps per set, and 8 to 20 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles.
Equipment
Bodyweight
Type
Compound
Deficit Push-Up alternatives
More chest exercises
Archer Push Up
Bodyweight
Band Chest Fly
Resistance band
Band Chest Press
Resistance band
Band Resisted Push Up
Resistance band
Barbell Bench Press
Barbell
Barbell Floor Press
Barbell
Frequently asked questions
What muscles does the Deficit Push-Up work?
The Deficit Push-Up mainly works your chest, with help from your triceps, shoulders and core.
How many sets and reps should I do?
A good starting point is 8 to 20 reps per set, and many lifters get the best results between 8 to 20 reps. Use a weight that leaves one or two reps in reserve.
Is the Deficit Push-Up good for beginners?
It is rated intermediate, so it is better to build a base with simpler movements first and add it when your technique is solid.
What equipment do I need for the Deficit Push-Up?
You need bodyweight.
Add Deficit Push-Up to your program
Bite fills in your weights, tracks your progress and tells you when to go heavier.
Coming soon