Mastering Deficit Push Ups for Maximum Muscle Gain

Are you seeking a challenging bodyweight exercise to take your push-up game to the next level? Enter the deficit push-up - a potent variation that targets your chest, shoulders, and triceps with greater intensity. By elevating your feet, deficit push-ups significantly enhance your workout. Increase the range of motion and demand more effort from your pushing muscles. This foundational movement not only sculpts an impressive physique but also enhances functional strength for activities like bench presses and overhead movements.

In this comprehensive guide, we'll dive into the mechanics of deficit push-ups, exploring proper form, muscle engagement, and strategic incorporation into your routine for maximum deficit push-up benefits and maximum muscle gain. Whether you're a seasoned fitness enthusiast or embarking on a new journey, mastering this exercise will elevate your upper body development and overall athleticism.

What is a Deficit Push-Up?

A deficit push-up is a variation of the classic push-up exercise that increases the range of motion and difficulty level. Here's what it entails:

Definition and explanation

When you perform traditional push-ups, your range of motion is limited by the floor. By placing your hands on a slightly elevated surface—in other words, by adding a deficit—your range of motion increases, allowing you to get a greater and deeper chest stretch while also emphasizing the mid-back squeeze you won't be able to achieve with the standard variation. This technique is often referred to as deep push-ups.

Difference from regular push-ups

1. Increased Range of Motion- The key difference between deficit push-ups and regular push-ups is the increased range of motion. By elevating your hands, by creating a deficit or gap between your body and the floor, you force yourself to descend further than a standard push-up.

2. Greater Muscle Activation- As you're able to lower a few inches deeper, the additional squeeze required by your shoulder blades is going to hit your mid-back muscles (rhomboids and rotator cuff) a bit more than the standard version. This variation also targets the chest, shoulders, and triceps with greater intensity.

Benefits of deficit push-ups

1. Builds Upper Body Strength- Deficit push-ups are an excellent bodyweight exercise for developing functional upper body strength. By increasing the range of motion, you challenge your muscles to work harder, leading to greater strength gains.

2. Improves Mobility and Flexibility- The deeper stretch in the chest and shoulders during deficit push-ups can help improve mobility and flexibility in those areas, which is beneficial for overall upper body performance.

3. Targets Multiple Muscle Groups- While primarily targeting the chest, shoulders, and triceps, deficit push-ups also engage the core muscles as you maintain full-body tension throughout the movement, making it an effective core exercise.

4. Adds Variety to Your RoutineIncorporating deficit push-ups into your routine can provide a fresh challenge and help break through plateaus, keeping your workouts engaging and effective.

By understanding the definition, differences, and benefits of deficit push-ups, you can make an informed decision about incorporating this challenging variation into your fitness routine for maximum muscle gain and overall upper body development.

Muscles Targeted

Primary muscle groups worked

The deficit push-up primarily targets the pectoralis major. The large fan-shaped muscle that forms the bulk of the chest. As you lower yourself toward the floor, the pecs lengthen and control the speed of your descent in an eccentric contraction. Conversely, as you push back up, they shorten in a concentric contraction, generating the force to lift your body weight.

Secondary muscle groups engaged

While the pectoralis major is the prime mover, deficit push-ups engage several other muscle groups to assist and stabilize the movement:

1. Triceps- These muscles at the back of the upper arm act as synergists, assisting with elbow extension as you push back up, making it an effective triceps exercise.

2. Anterior Deltoids- Located at the front of the shoulders, the anterior deltoids are also synergists, aiding in shoulder flexion during the pushing phase, which makes it a beneficial shoulder exercise.

3. Rhomboids and Rotator Cuff- As you lower yourself a few inches deeper than a standard push-up, the additional squeeze required by your shoulder blades engages the rhomboids, making it an effective rhomboids exercise. The rhomboids (mid-back muscles) and rotator cuff muscles more intensely.

4. Core Muscles- To maintain full-body tension throughout the movement, you'll engage your core muscles, including the rectus abdominis and transverse abdominis, which work to keep your spine straight, making it a comprehensive core exercise.

5. Stabilizers- Other stabilizing muscles come into play, such as the trapezius (upper back), latissimus dorsi (lats), and quadriceps, which help keep your body rigid and stable during the exercise.

By targeting this comprehensive array of muscle groups, deficit push-ups provide a challenging full-body workout, emphasizing the chest, shoulders, and triceps while engaging the core and stabilizers for a well-rounded upper body exercise.

Setting Up for Deficit Push-Ups

Equipment needed

To perform deficit push-ups effectively, you'll need a sturdy platform or blocks to elevate your hands. This creates the desired deficit or gap between your body and the floor, allowing for a deeper range of motion. Here are some options to consider for a deficit pushup platform:

1. Yoga Blocks: Yoga blocks are readily available and provide a stable surface for your hands. They come in various sizes and materials to suit your needs. various heights, allowing you to adjust the difficulty level.

2. Weight Plates: Stackable weight plates can serve as an excellent platform for deficit push-ups. The height can be easily adjusted by adding or removing plates.

3. Dumbbells or Kettlebells: If you have access to dumbbells or kettlebells, you can use them as makeshift platforms for a dumbbell deficit push up. Just ensure they are sturdy and won't roll or move during the exercise.

4. Specialized Deficit Blocks: Some companies offer blocks specifically designed for deficit push-ups and other exercises. These push up blockers provide a consistent and reliable platform, ensuring optimal grip and stability.

Whichever option you choose, make sure the platform is sturdy and won't wobble or slide during the exercise. Additionally, consider the height that works best for your current fitness level and goals.

Hand position and body alignment

Proper hand position and body alignment are crucial for executing deficit push-ups correctly and avoiding injury. Here's how to set up your body:

1. Hand Placement- Place your hands on the elevated surface slightly wider than shoulder-width apart. This hand position will engage your chest muscles more effectively.

2. Body Alignment- Maintain a straight line from your head to your heels, with your core engaged and your glutes squeezed. Avoid arching your lower back or sagging your hips.

3. Head Position- Keep your head in a neutral position, with your ears aligned with your shoulders. Avoid looking up or dropping your head down.

4. Foot Positioning- Place your feet hip-width apart and parallel to each other. Avoid turning your feet inward or outward.

5. Shoulder Blade Retraction- Squeeze your shoulder blades together and keep them retracted throughout the movement. This will engage your mid-back muscles and rotator cuff more effectively. Remember to retract shoulders for optimal results.

By setting up your body correctly, you'll be able to perform deficit push-ups with proper form, targeting the intended muscle groups and reducing the risk of injury.

Proper Form and Technique

To perform deficit push-ups with proper form and technique, follow these step-by-step instructions:

Step-by-step instructions

1. Hand Placement: Place your hands on the elevated platform slightly wider than shoulder-width apart. This hand position will engage your chest muscles more effectively.

2. Body Alignment: Maintain a straight line from your head to your heels, with your core engaged and your glutes squeezed. Avoid arching your lower back or sagging your hips.

3. Head and Shoulder Position: Keep your head in a neutral position, with your ears aligned with your shoulders. Squeeze your shoulder blades together and keep them retracted throughout the movement. This will engage your mid-back muscles and rotator cuff more effectively. Remember to retract shoulders for optimal results.

4. Foot Positioning: Place your feet hip-width apart and parallel to each other. Avoid turning your feet inward or outward.

5. Descent: Squeeze your shoulder blades and keep your core tight. Lower yourself down as you would a normal push-up. However, to get the intended benefits from a deficit push-up, make sure to lower below the blocks for deep pushups, almost to about an inch from the floor or as close as your body allows.

6. Pause and Ascent: Pause momentarily from the bottom, then drive up, keeping those shoulder blades squeezed and mid-back muscles engaged throughout the exercise.

7. Range of Motion: Aim for a full range of motion, ensure you're 'screwing' your hands into the ground, keeping tight elbows close to your torso as you lower to as close to the floor as possible before exploding up.

Common mistakes to avoid

1. The Dog- Avoid arching your back and sticking your butt up in the air, which is often referred to as the 'dog' position. Instead, maintain a solid plank position with your body in a straight line.

2. The Cobra- Don't let your hips sag low while your chest is high, creating a 'cobra' position. Ensure that your hips and shoulders rise and sink at the same time.

3. The T- Your hands and arms should not be in alignment with your shoulders, creating a 'T' shape. Instead, keep your arms coming down by your sides, creating a triangle in relation to your shoulders.

4. Hinging at the Hips- Avoid 'humping the ground' by moving your shoulders and hips at different times. Instead, move your shoulders, torso, hips, and legs simultaneously as you go up and down into the push-up.

5. Lazy Last Rep- Don't drop your knees early or fail to lock out your arms fully on the last repetition. Maintain proper form and ensure a complete elbow lockout on each repetition.

6. Basketball Push-up- Ensure that you're getting your chest to the deck and fully extending your arms each time, rather than halfway extending and going back down.

By following these step-by-step instructions and avoiding common mistakes, you'll be able to perform deficit push-ups with proper form and technique, maximizing the benefits of this challenging exercise.

Incorporating Deficit Push-Ups in Your Routine

Recommended sets and reps

For those looking for an additional bodyweight challenge, the deficit push-up may become your new standard for upper body gains, says Men's Healthfitness director Ebenezer Samuel, C.S.C.S. 'It's not a required move, but it is a fun one,' Samuel says. 'And there is a ton of benefit for your chest in terms of building a little bit of chest and shoulder mobility and also getting that mid back involved.'

The deficit push-up works ideally as a chest accessory exercise—especially on a bench press day—as it helps reinforce mid-back mechanics. For this move, because of the added stress and range of motion required, you shouldn't be aiming to train for volume. Instead, keep the reps lower, and really focus on working your entire range of motion—from 'screwing' your hands into the ground, keeping elbows tight to your torso as you lower to as close to the floor as possible before exploding up. Aim for three to four sets of six to eight reps in this low rep range.

Progression and regression options

Building upper body muscles with push-ups is dependent upon proper progression and overload. While I advocate also doing pull-ups for even development, that's a discussion for a different time. Let's focus on how to build muscles with push-ups.

1. Go heavy: There's no doubt about it. If you want to build muscle, you need to challenge yourself. You need to use a weight that you can only complete a relatively small number of reps (5-12) with. In the context of calisthenics, unless you gain weight, the load in and of itself is not changing anytime soon. You can use a weighted vest or a resistance band to increase the load in your push-ups. The extra load is scalable to your needs and goals, making weighted deficit push-ups an effective option.

2. Go hard: If you can't get resistance bands or weighted vests, you always have the option of going the pure calisthenics way. If standard push-ups are too easy, here's a progression to make them harder: deficit push-ups, incline push-ups, one-arm push-ups, and so on.

Of course, raising your feet is another great way to make push-ups more challenging. Doing them on your fingertips gets you a greater stretch on your chest, activating the muscle more, and netting you more strength and size. Work up to this, however. Do fingertip push-ups on the wall or high objects first. Alternatively, do them on your knuckles.

3. Take Flight: Push-ups can be made much harder and more productive by making them explosive, for example, clapping push-ups. Be very careful, however. This can be rough on the joints even if you do everything right. Use a soft surface (and common sense!) and progress slowly.

4. Dips: Dips are the 'full body' cousin of the push-up. Famed for their potential to cause shoulder pain, they should be done cleanly and only for as many reps as your technique is good. A good cue is to think of keeping your shoulders back and down at all times. If you experience shoulder pain (in the joint), look for alternatives.

5. Planches: The push-up is a basic exercise, and most people will not gain a ton of strength from a standard push-up. Work on learning the planche (depicted below) and do your push-ups in that position. The leverage makes this much harder than just simply pushing your own weight like in a dip. Don't expect to get this right within a month.

By elevating your hands to a box, you're subsequently decreasing your pushing load. This means you're ultimately working at a percentage of your own bodyweight. As you get stronger, your platform can be lowered until you eventually reach the floor.

Make sure you check your alignment. We want the elbow to be stacked above the wrist, making sure the chest doesn't sink towards the box. Remember to squeeze your glutes, creating full body tension while performing the push-up.

If you don't have a box, you can use a stack of bumper plates or even use your staircase at home.

Similar to the box push-ups, barbell push-ups help visualize progression. You need a squat rack or rig and a barbell available - perfect during open gym or even in your own garage gym. Using a barbell mixes up the usual grip of a push-up, proving to be a great alternative for those experiencing any wrist problems (due to less wrist extension used from pushing from the floor).

You can adjust the height of the barbell from where it sits in the rig, allowing a more accurate assessment of progression. When pressing on a box, it can be daunting going from 30" to a 24" height. The smaller increments used from a barbell push-up can help bridge the gap between these stages. Watching yourself progress from hole 20 to hole 10 can really motivate you, knowing and actually seeing yourself getting stronger.

Resistance bands are a fantastic way to help you move through the full range of motion correctly, while also developing the motor control needed to build solid awareness within a particular pattern. There are a couple of options in which bands can be used: band wrapped around the elbows or band attached to a pull-up bar and around your hips. Body position, as with all movements, is key. We want to develop stability for our spine and control the movement throughout.

The ring push-up is another way to progress towards pushing from the floor, with the added benefit of working against a less stable platform. Lengthen the ring straps so they're nice and low to the floor. Take hold of the gym rings and walk as far forward as you can go with your arms extended. Perform a push-up keeping a hollow body. You might feel unsteady at the start, but practicing will help build better stability and control in your push-ups off the rings. To make this movement harder, simply step your feet back to become slightly more horizontal. This variation is another great alternative for those who struggle with their wrists.

Variations and Alternatives

Different Hand Positions

Depending on the arm positions, different muscles will be recruited more. For instance: bringing your hands closer together can help turn on the triceps muscles. As for the specific types to try, below you'll learn how to do some push-up variations with different hand positions:

Triceps Push-Up

Start in a plank position on your palms with hands directly under your shoulders. Keep your body in a straight line from head to heels.

Keeping your elbows pointing straight behind you and biceps close to your sides, lower your chest towards the ground by slowly bending your elbows.
Return to the starting position.

Muscles worked: Triceps, with less emphasis on chest, deltoids, upper back, and core.

Wide Push-Up

Assume a traditional push-up position with your hands placed wider than shoulder-width apart.

Keep your body in a straight line from head to heels. Ensure your fingers are pointed forward or slightly outward.

Lower your chest towards the ground, then push back up, engaging your chest, shoulders, and triceps. This chest exercise is excellent for building upper body strength.

Muscles worked: Primarily chest, with less emphasis on deltoids, triceps, upper back, and core.

Weighted or Banded Versions

Deficit Push-Up

Place your hands on elevated surfaces, such as blocks or steps, allowing you to lower your chest deeper than in a standard push-up.

Complete a regular push-up.

Maintain a straight body throughout the movement.

Muscles worked: Targets chest, shoulders, and triceps by increasing the range of motion.

Weighted Push-Up

Place a weight plate or wear a weighted vest on your upper back, between your shoulder blades to perform weighted deficit push ups.

Assume a standard push-up position with your hands slightly wider than shoulder-width apart.

Keep your body in a straight line from head to heels.

Lower your chest towards the ground, maintaining control, and then push back up.
The added resistance from the weight increases the challenge on your chest, shoulders, and triceps, promoting strength and muscle development.

Muscles worked: Chest, deltoids, triceps, upper back, and core.

When you perform traditional push-ups, your range of motion is limited by the floor. By placing your hands on a slightly elevated surface—in other words, by adding a deficit—your range of motion increases, allowing you to get a greater and deeper chest stretch while also emphasizing the mid-back squeeze you won't be able to achieve with the standard variation. This is particularly effective for deep push ups.

For those looking for an additional bodyweight challenge, the deficit push-up may become your new standard for upper body gains, says Men's HealthFitness director Ebenezer Samuel, C.S.C.S. says, 'It's not a required move, but it is a fun one. And there is a ton of benefit for your chest in terms of building a little bit of chest and shoulder mobility and also getting that mid back involved.'

The goal, obviously, is to create an additional bit of space (or deficit) between you and the floor with this exercise. The best way for this is by placing your hands on an elevated surface—think yoga blocks, weight plates, dumbbells, kettlebells. This doesn't have to be a massive deficit; just a little extra elevation to get you a deeper stretch (without causing excess shoulder stress) is all you'll need for an effective deficit push up.

Place your hands on the platform slightly wider than shoulder-width apart, while keeping your abs and glutes squeezed.

Squeeze your shoulder blades and keep your core tight. Lower yourself down as you would a normal push-up. However, in order to get the intended benefits from deep pushups, make sure to lower below the blocks, almost to the floor about an inch from the floor or as close as your body allows.

Pause momentarily from the bottom then drive up, keeping those shoulder blades squeezed and mid-back muscles nice and relaxed throughout the exercise.

The deficit push-up works ideally as a chest accessory move—especially on a bench press day—as it helps reinforce mid-back mechanics. For this move, because of the added stress and range of motion required, you shouldn't be aiming to train for volume. This makes it a great accessory exercise.

Tips and Tricks

Warming Up Properly

Warming up before performing deficit push-ups is crucial to prevent injuries and prepare your body for the exercise. Here are some effective warm-up techniques I recommend:

1. Jumping Jacks: Jumping jacks are a great way to get your heart rate up and warm up your muscles.

2. Arm Circles: Arm circles can help warm up your shoulder joints before doing push-ups.

3. Shoulder Shrugs: Shoulder shrugs can help loosen up your shoulders and upper back.

4. Dynamic Stretching: Perform dynamic stretches for your chest, shoulders, arms, and core to prepare these muscles for the push-up movement.

5. Planks: Holding a plank position can help engage your core muscles and prepare them for the push-up exercise.

6. Mountain Climbers: Mountain climbers are a dynamic exercise that can help warm up your core and leg muscles.

7. Lighter Push-Up Variations: Start with lighter versions of push-ups, such as knee push-ups or elevated push-ups, to gradually warm up the specific muscles and range of motion.

8. Static Holds: Exercises like static planches, downward dog swivels, and quadrupedal walks can help engage and warm up the muscles before performing deficit push-ups.

9. Wrist Warm-Up: If you're doing any difficult or weighted variations of push-ups, it's essential to warm up and stretch your wrists to prevent injury.

The key is to warm up the specific muscles and joints you'll be using during the deficit push-up exercise, while also gradually increasing your heart rate and body temperature.

Combining with Other Exercises

To achieve balanced muscle development and overall strength, it's important to incorporate a variety of exercises that target different muscle groups alongside deficit push-ups. Here are some complementary exercises to consider:

1. Pull-Ups/Chin-Ups: These exercises target the muscles in your back, biceps, and forearms, working opposing muscle groups to push-ups.

2. Squats: Squats are a compound exercise that targets the muscles in your lower body, including your quadriceps, hamstrings, and glutes, while also engaging your core.

3. Deadlifts: Deadlifts target multiple muscle groups, including your hamstrings, glutes, lower back, and forearms, promoting overall strength development.

4. Dips: Dips are effective for working the muscles in your triceps, chest, and shoulders, balancing out the pushing motion of push-ups.

5. Planks: Planks are great for strengthening your core muscles, including your abs, obliques, and lower back, which are essential for overall body stability and strength. This core exercise is crucial for maintaining balance and preventing injuries.

6. Lunges; Lunges target your quadriceps, hamstrings, and glutes while engaging your core for stability, providing a good lower body exercise to complement push-ups.

7. Rows: Rowing exercises, whether with dumbbells, barbells, or a rowing machine, target the muscles in your back, including the lats and rhomboids.

8. Overhead Press: Overhead press exercises, such as shoulder presses, target the muscles in your shoulders and triceps, improving upper body strength and shoulder stability. This shoulder exercise is essential for a balanced upper body workout.

9. Bench Press: The bench press is a compound exercise that primarily targets the chest, shoulders, and triceps, complementing push-ups for overall upper body development. This chest exercise is key for building upper body strength.

10. Russian Twists: Russian twists are great for targeting your obliques and improving rotational core strength.

By incorporating these exercises into your routine alongside deficit push-ups, you'll achieve a well-rounded workout that targets all major muscle groups, leading to balanced muscle development and improved overall fitness.

Conclusion

Mastering the deficit push-up is a rewarding journey that unlocks new levels of upper body strength and muscle development. By incorporating this challenging variation into your routine, you'll not only sculpt an impressive physique but also enhance functional strength for activities like bench presses and overhead movements. Commit to proper form, progressive overload, and a balanced approach to exercise, and you'll be well on your way to achieving your fitness goals.

As you embark on this journey, consider nurturing both your body and mind through comprehensive wellness programs like our holistic fitness plans. Food and Health course, these programs will equip you with valuable knowledge to nourish your overall well-being. With dedication and a holistic approach, you'll unlock your full potential, transforming not just your physique but your overall well-being.

FAQs

1. What is the optimal method for performing deficit push-ups?

Deficit push-ups are a variation of the standard push-up that involves elevating your hands on platforms to increase the range of motion. This allows for a deeper push-up, engaging more muscle groups, making the deficit push-up a highly effective exercise.

2. How many push-ups should I aim for to enhance muscle growth?

The number of push-ups you should aim for depends on your current fitness level. If you can perform less than 25 consecutive push-ups, target between 50 to 75 push-ups during your upper-body workout sessions. For those who can do 25 to 50 push-ups in a row, the goal should be between 75 to 150 push-ups.

3. Is it possible to build muscle mass through push-ups?

Absolutely, push-ups are effective for building muscle mass and enhancing strength across the upper body. They primarily work the chest muscles (pectoralis major), arm muscles (notably the triceps), and shoulder muscles, including those responsible for stabilizing the scapula.

4. Are deficit push-ups significantly more challenging than regular push-ups?

Yes, deficit push-ups are more challenging due to the increased elevation of the hands, which requires a greater range of motion and places more demand on shoulder mobility. This push-up variation makes them an excellent choice for those looking to push their limits and explore new challenges in their workout routine.