Deficit Push-Up
Push · chest · intermediate
Start
FinishHow to do it
Put each hand on a book or block so the hands sit a few inches above the floor, then lower until the chest drops below hand level and press back up.
Muscles worked
Primary: chest · Also works: triceps, front delts
Equipment
No equipment
Common mistakes
- Using a deficit so deep that the shoulders roll forward at the bottom
- Letting the elbows flare out to relieve the stretch
- Bouncing out of the bottom instead of controlling the stretched position
Variations
- One-inch deficit to start
- Deficit push-up with a one-second pause at the bottom
Can't do this one? Swap it for
Take care: ABROFIT automatically removes this movement for anyone who has flagged a shoulder problem. If that's you, use one of the swaps above and speak to a physio before loading it.
Related exercises
- Barbell Bench Presschest
- Dumbbell Bench Presschest
- Push-Upchest
- Machine Chest Presschest
- Incline Dumbbell Presschest
- Cable Flychest
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