chest intermediateAI Tracked

Deficit Push-Up

Push-up with hands elevated on blocks or plates, allowing a deeper range of motion for greater chest stretch. Greater range of motion means more muscle activation than standard push-ups. Deeper chest stretch leads to more hypertrophy stimulus. Progression beyond standard push-ups without adding weight.

How to Do Deficit Push-Up: Step by Step

  1. Hands on elevated surfaces (blocks, plates, books)
  2. Lower chest BELOW hand level for extra depth
  3. Press back up to full extension
  4. Keep core tight and body straight

Common Mistakes to Avoid

  • Going too deep and straining the shoulders
  • Sagging hips due to the extra range
  • Using unstable surfaces that could slip

Deficit Push-Up Tips

  • Start with a small elevation (2-3 inches) and increase as your shoulder mobility allows
  • If your shoulders hurt at the bottom, reduce the depth
  • This is one of the best ways to progress push-ups before adding weight

Muscles Worked

chesttricepsshoulders
Equipment No equipment needed
Tracking Count reps

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