Smart Workout Diary

Deficit Push Up

The deficit push-up is a push-up performed with the hands on stable raised supports, allowing the chest to travel below hand level. It primarily trains the chest, triceps, and shoulders through a larger range of motion while requiring core control. It supports upper-body pushing strength and muscular development.

Demonstration

Deficit Push Up — demonstration 1
Deficit Push Up — demonstration 2

Instructions

  1. Set up stable, equal-height supports for your hands on a non-slip surface; they must not move, tip, or slide.
  2. Place your hands on the supports slightly wider than shoulder width and step your feet back into a high plank. Keep your body in a straight line from head to heels.
  3. Inhale as you bend your elbows and lower your chest between the supports. Keep your elbows angled roughly 30–45 degrees from your torso and maintain a braced core.
  4. Lower only as far as you can control without shoulder discomfort or losing a neutral body position.
  5. Exhale as you press through your palms to return to the starting plank, fully controlling the movement without locking or shrugging your shoulders forcefully.
Muscle Group
Chest
Other Muscle Groups
Triceps, Front Delts
Type
Calisthenics
Mechanics
Compound
Equipment
Other
Difficulty
Intermediate

Technique tips

  1. Prioritize support stability. Use only solid, non-slip supports that are equal in height.
  2. Keep ribs and hips aligned. Avoid letting the lower back sag or the hips rise as you lower.
  3. Build depth gradually. A larger range of motion increases shoulder demand; reduce the depth if control or comfort declines.
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