What is the benefit of a deficit compared to a regular push up?

The deficit allows for a greater range of motion, stretching the chest fibers more deeply at the bottom of the rep. This increased stretch leads to better muscle hypertrophy and improved functional strength.

How high should the deficit be for this exercise?

A deficit of two to four inches is usually sufficient for most lifters. Going too high can place excessive strain on the shoulder capsule if you lack the necessary mobility.

Can I perform these on my knees?

Yes, you can modify the move by placing your knees on the ground while still using elevations for your hands. This is an excellent way to build the strength required for the full version.

What should I use if I do not have yoga blocks or plates?

You can use sturdy household items like large books or two stable chairs, provided they are secure and will not slip. Hexagonal dumbbells also work well as handles to create a deficit.

Deficit Push Ups Guide: Form, Benefits, and Steps

Master the deficit push up to build a stronger chest. Learn proper technique, common mistakes, and how to increase your range of motion safely.

How to Perform

Place two stable elevations of equal height, such as blocks or weight plates, slightly wider than shoulder-width apart on the floor.
Position your hands firmly on the elevations and extend your legs behind you into a strict high plank position.
Lower your chest slowly toward the floor, ensuring your sternum passes between your hands to achieve a stretch in the pectorals.
Maintain a neutral spine and keep your elbows tucked at a 45-degree angle throughout the descent.
Pause briefly at the bottom of the movement before driving through your palms to return to the starting position.
Lock out your elbows at the top while maintaining tension in your core and glutes.

Common Mistakes

Flaring elbows out to 90 degrees which increases shoulder strain
Allowing the hips to sag or the lower back to arch during the deep phase
Cutting the range of motion short and failing to utilize the deficit
Using unstable objects that might slide during the movement

Muscles Worked

Primary movers

Chest

Stabilizers

Triceps
Anterior Deltoids
Core

Related Guides

Chest · Chest