Learn the Deficit Push Up: Boost Chest Gains with Deeper Range

Table of Contents

What Is a Deficit Push-Up

A Deficit Push Up is a variation of the standard push-up that involves placing your hands on elevated surfaces (like push-up blocks or weight plates) to increase the range of motion during the exercise. This allows your chest to drop below the level of your hands, providing a deeper stretch in your pecs compared to a standard push up. The exercise is ideal for lifters looking for added hypertrophy or a deeper muscular stretch in the chest.

How to Do a Deficit Push Up

To perform a Deficit Push Up properly:

1. Set Up Your Blocks:
   Use sturdy blocks or platforms found in most gyms. Space them about the width of your torso apart—enough for your chest to pass through during the movement.

2. Position Your Hands:
   Place your hands on the blocks so they’re roughly 1.5 times your shoulder width apart. At the bottom of the push-up, your arms should be at a 45-degree angle.

3. Start Like a Standard Push-Up:
   Get into a push-up position with your arms extended. Engage your back by pinching your shoulder blades together. Keep your core tight and your body stacked in a straight line.

4. Lower Into the Deficit:
   As you descend, maintain that back engagement and allow your chest to drop between the blocks. Keep the elbows wide and controlled.

5. Drive Back Up:
   Push yourself back up to the starting position while keeping your core braced and hips aligned.

Common Mistakes to Avoid:

• Sagging Your Hips: Don’t let your hips drop first into the deficit. This reduces the effectiveness of the stretch and puts strain on the lower back. Instead, keep your core engaged throughout.

• Losing Back Tension: Failing to keep the upper back engaged can lead to poor shoulder positioning. Maintain the “pinched back” posture throughout the movement.

Muscles Worked During the Deficit Push Up

The Deficit Push Up targets many of the same muscles as a regular push-up, but with greater stretch and activation due to the increased range of motion:

• Pectoralis Major (Chest) – deeper stretch increases hypertrophy potential

• Anterior Deltoids (Front Shoulders)

• Triceps Brachii (Back of the Arms)

• Core Muscles: – for maintaining body alignment

• Serratus Anterior and Upper Back – for shoulder stability and retraction

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