Deficit Push-Up
Why it matters
The Deficit Push-Up builds strength and size in your chest, front deltoids and triceps. As a compound movement, it trains several muscles together and carries over to real-world strength and power.
How to do it
- Stand on a plate or low platform so you start below the usual position.
- Set your hands about shoulder-width, slightly wider than your chest.
- Set a straight line from your head to your heels and brace before you begin.
- Lower your chest under control toward the floor.
- Keep your elbows tucked to about 45 degrees from your torso.
- Press back up until your arms are straight.
Coaching cues
- The deficit adds range — only use one you can reach without your back rounding.
- Keep a straight line from your head to your heels throughout.
- Tuck your elbows to about 45 degrees rather than flaring them wide.
- Lower until your chest is just off the floor for a full range.
- Think about squeezing your chest to drive the movement, not just pushing with your arms.
Watch out for
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Taking a deficit so large the start position collapses.
This takes work off the target muscle and reduces what you get from the set.
Instead Lower the platform until you can set your back flat at the bottom.
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Letting the hips sag toward the floor.
Sagging hips break the plank line and shift load to your lower back.
Instead Squeeze your glutes and keep a straight line from head to heels.
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Flaring the elbows straight out to the sides.
Flared elbows put your shoulders in a weaker, less comfortable pressing position.
Instead Point your elbows back toward your hips as you lower.
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Only lowering partway before pressing back up.
Half reps train a fraction of the range and build less.
Instead Lower until your chest is just off the floor each rep.
The detail
- Tempo
- Lower for about two counts, then press up with intent.
- Breathing
- Breathe in as you lower, exhale as you press up.
- Range of motion
- Lower until your chest is just off the floor and press to straight arms. Take the chest through its full working range each rep.
- If you are new to it
- Do the movement from your knees or with your hands on a raised surface until you can complete full reps.
- Once it is easy
- Elevate your feet or pause at the bottom to make it harder.