Deficit push-up

Bodyweight, plates or low platform for hands

Also called deficit pushup

Deficit push-up, start position — Images: Free Exercise DB (public domain)

Deficit push-up, end position — Images: Free Exercise DB (public domain)

Hands on raised plates or a low platform so the chest drops below the hands. Lower under control, then press back to lockout.

Hands on plates, lower past the hands
Pause briefly at the bottom
Keep the body in one straight line

Movement

Pattern: Horizontal push
Type: Compound, several joints move
Sides: Both sides together
Equipment: None

Muscles worked

Main movers get full credit for a set, helpers half.

Upper body

ChestMain
Front deltsHelper
TricepsHelper

Ratings

Scores 1-5 averaged over sources. Tap a rating for the claims behind it. Claims are our summaries of the linked sources, fact-checked by AI.

Muscle growth higher is better4.0
Very good; among the better picks for the muscle. 4 sources.
- 4/5 Works even better than a standard push-up, is easy to set up anywhere, and can be pushed to failure with myo-rep style rep stacking. Renaissance Periodization, The Most UNDERRATED Exercises For Every Body Part @ 2:33videoExpert opinion2025checked by AI
- 4/5 Underrated: big stretch with the hardest part at the bottom, easy to set up and pair with intensity techniques. Renaissance Periodization, The Most OVERRATED and UNDERRATED Chest Exercises @ 7:10videoExpert opinion2025checked by AI
- 4/5 Fixes the missing deep stretch of normal push-ups, and a 2-3 second bottom pause makes it harder; the way to do push-ups. Jeff Nippard, The Best And Worst Chest Exercises (Ranked By Science) @ 6:36videoExpert opinion2024checked by AI
- 4/5 Plates plus a band add stretch at bottom and tension at top for big stimulus with little fatigue; 4 stars. Jeff Nippard, The Best & Worst Chest Exercises To Build Muscle (Ranked!) @ 6:38videoExpert opinion2022checked by AI
Stimulus to fatigue higher is better5.0
Large stimulus with little fatigue. 1 source.
- 5/5 Chest gets destroyed while shoulders and elbows feel great, a high stimulus with low joint cost. Renaissance Periodization, There IS a Best Chest Exercise (For You) @ 8:42videoExpert opinion2026checked by AI
Loaded stretch higher is better4.8
Peak tension at a deep stretch. 4 sources.
- 5/5 Go low for a super deep stretch and pause a second at the bottom to pull the chest fibers apart. Renaissance Periodization, The Most UNDERRATED Exercises For Every Body Part @ 2:02videoExpert opinion2025checked by AI
- 5/5 Gravity leverage makes it hardest in the deep stretch and easier toward the top. Renaissance Periodization, The Most OVERRATED and UNDERRATED Chest Exercises @ 7:40videoExpert opinion2025checked by AI
- 4/5 Extra depth adds stretch and big tension at the bottom, and it makes push-ups hard enough again to stay in a growth rep range. Renaissance Periodization, How to Pick the BEST Exercises for Muscle Growth @ 6:43videoExpert opinion2025checked by AI
- 5/5 Wide-grip deficit push-ups give an extreme chest stretch, especially with a pause at the bottom. Renaissance Periodization, Pro Bodybuilder's TOP 5 Chest Exercises For Growth @ 5:39videoExpert opinion2025checked by AI