Chest · Bodyweight
Deficit Push-Up
Advanced
Hands on elevated surfaces (dumbbells, blocks, or push-up handles) to increase range of motion beyond a standard push-up. The deeper stretch maximizes chest activation.
1
Start PoseHands on dumbbells, blocks, or handles on the floor
Body in a straight line, core tight
Arms fully extended, shoulders set
2
Finish PoseLower chest below the level of the handles for a deep stretch
Elbows at 45° from torso
Press back up through the chest
Training Cues
✓The deficit creates a deeper stretch than a standard push-up — own that range
✓Control the descent fully — do not drop into the hole
✓Press explosively back to the top
Watch For This
✕
Going too deep too fast — respect your shoulder mobility✕
Losing core tension at the bottom✕
Handles slipping — use stable equipment💪 Primary Muscles
● PRIMARY
1/3
Pectoralis Major
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Primary
Pectoralis Major
Secondary
Anterior DeltoidTriceps Brachii
Stabilizers
Core
Pro Tip
Deficit push-ups build chest mass by increasing time under tension at the deepest stretch. Use them after standard push-ups become easy.
