Chest · Compound

Deficit Push-Up

A push-up with hands elevated on plates or handles for a deeper chest stretch.

MAIN MUSCLE
Chest
ALSO WORKS
Triceps, Front delts
EQUIPMENT
Bodyweight, Plate
LEVEL
Intermediate
REPS
8-15
TEMPO
3-1-1
THE FIGURE FROM THE APPWORKING MUSCLE

HOW TO DO IT

  1. Place two plates or push-up handles shoulder-width apart.

  2. Set up in a plank with hands on the elevated surfaces.

  3. Lower the chest below hand level under control.

  4. Press back up to straight arms while keeping the body rigid.

COMMON MISTAKES

  • Sagging hips; brace the abs and squeeze the glutes to keep a straight line.
  • Partial reps; lower until the chest is a fist away from the floor.

TIPS

  • Screw your hands into the floor to keep the elbows tucked.

QUESTIONS

Which muscles does Deficit Push-Up work?

The main muscle is Chest. It also works Triceps, Front delts.

How many reps should I do?

FORGE suggests 8-15 reps for Deficit Push-Up. The app adjusts sets and reps to your goal and level.

What can I do instead of Deficit Push-Up?

These train the same muscles: Push-Up, Dumbbell Bench Press, Chest Dip.