Deficit Push-Up
With hands elevated on plates or blocks, lower the chest below the hands for a deeper pec stretch.
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Demo video from YouTube, played in its own player.
- Muscles worked
- Chest
- Equipment
- Bodyweight
- Movement
- Push
Sets and reps
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
- For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
- Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
General ranges, not medical advice. Stop if anything hurts.
Variations
The same movement with other equipment or a different angle.
Alternatives
Other exercises for the chest, for when the bodyweight is taken or you want a change.
Questions
- What muscles does the Deficit Push-Up work?
- The Deficit Push-Up mainly works the chest.
- What equipment do you need for the Deficit Push-Up?
- None: it is a bodyweight exercise.
- How many sets and reps of the Deficit Push-Up?
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
- What can I do instead of the Deficit Push-Up?
- Band Chest Press, Band Incline Chest Press, Barbell Bench Press and Barbell Decline Bench Press work the same main muscle.
Program it for your clients
Coaches add the Deficit Push-Up to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.
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See your setup in four steps
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