Deficit Push Up

How to do it

1. Place two stable plates or low blocks slightly wider than shoulder-width and put one hand flat on each.
2. Set up in a high plank with your body in a straight line from head to heels.
3. Lower your chest between the blocks, below the level of your hands.
4. Pause briefly at the deepest comfortable stretch.
5. Press back up to straight arms.

Tips

• Go only as deep as the shoulders stay pulled back and controlled.
• Use flat, non-slip surfaces that cannot tip.

Common mistakes

• Dropping into the bottom fast.
• Letting the shoulders roll forward in the stretch.
• Letting the hips sag.

Muscles worked by the Deficit Push Up

• Mid chest Primary29%
• Upper chest Primary16%
• Front delts Secondary16%
• Lower chest Primary9%
• Triceps (lateral head) Secondary8%
• Triceps (medial head) Secondary5%
• Serratus anterior Minor5%
• Triceps (long head) Minor4%
• Lower abs Stabilizer3%
• Upper abs Stabilizer3%
• Obliques Stabilizer2%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

Feet high moves the press angle toward an incline press. The push up is a closed-chain bench press: same chest, front delt and triceps pattern, with more serratus because the shoulder blades move freely and a plank-like core demand.

Deficit Push Up alternatives

Different equipment

• Kettlebell Push UpKettlebell
• Weighted Push UpOther equipment
• Reverse Grip Bench PressBarbell

Easier

• Decline Push UpBodyweight
• Push UpBodyweight
• Landmine Squeeze PressLandmine

Make it harder

• Kettlebell Push UpKettlebell
• Weighted Push UpOther equipment
• Ring Push UpRings
• TRX Push UpTRX

Make it easier

• Decline Push UpBodyweight
• Push UpBodyweight
• Incline Push UpBodyweight
• Push Up on KneesBodyweight

Similar exercises

• Clap Push UpBodyweight
• Depth Push UpBodyweight
• Plyo Push Up on BoxBodyweight
• Plyometric Push UpBodyweight

Frequently asked questions

What muscles does the Deficit Push Up work?

Mainly the mid chest, upper chest and lower chest. The front delts, triceps (lateral head) and triceps (medial head) assist.

Is the Deficit Push Up good for beginners?

The Deficit Push Up is rated intermediate. If you are new, learn the Decline Push Up first and build up from there.

What is a good alternative to the Deficit Push Up?

For example the Decline Push Up, Push Up and Landmine Squeeze Press. They train mostly the same muscles, some with different equipment.

How do you make the Deficit Push Up harder?

Add weight or reps, or move on to the Kettlebell Push Up and Weighted Push Up.

Sources

• Calatayud et al. 2015, JSCR 29(1):246-253 (bench press vs push up)
• Cogley et al. 2005, JSCR 19(3):628-633 (hand positions)

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