At a glance
- Main muscle
- Chest
- Also works
- Triceps and shoulders
- Equipment
- Bodyweight
- Rep range in Mitta
- 8 to 20 reps
- Skill level
- Beginner
- How tiring
- Low
- Weight step in Mitta
- 2.5 kg
How to do it
- Hands on handles or dumbbells.
- Chest below hand height.
- Add a weighted backpack if needed.
Pick a weight you can lift for 8 to 20 reps with good form, and stop each set with a few reps left in the tank.
Why rating B
Push-up with extra stretch that can be loaded with a backpack: best chest option without a bench, though progression is limited.
Mitta rates every exercise from S to C, based on research where it exists and on how the exercise loads the muscle. When Mitta builds your plan it picks from S, A and B exercises and prefers ones that load the muscle at long length. C exercises are never picked automatically, but you can still choose them yourself.
Alternatives
These train the same muscle. Use one if you lack the equipment, if this exercise does not feel right, or for some variety.
- Push-Up · Bodyweight · rating B
- Dumbbell Bench Press · Dumbbell · rating A
- Chest Dips · Bodyweight · rating B
Keep learning
- What is progressive overload, and how do you do it?
- How many sets per muscle per week?
- What is RIR, and how do you estimate it?
- One-rep max calculator: your max from any hard set of the deficit push-up.
Let Mitta set the weight.
Mitta plans the deficit push-up with a weight and rep target for every set, worked out from your last sessions.
Questions about the
deficit push-up
What muscles does the deficit push-up work?
The deficit push-up mainly trains your chest. Your triceps and shoulders help.
How many reps of the deficit push-up should I do?
Mitta plans the deficit push-up at 8 to 20 reps per set. Most sets should end with only a few reps left in the tank.
What can I do instead of the deficit push-up?
Good alternatives that train the same muscle are the push-up, dumbbell bench press and chest dips.
Is the deficit push-up good for beginners?
Yes. It is easy to learn, so it suits people who are new to lifting.
Why does the deficit push-up have rating B?
Push-up with extra stretch that can be loaded with a backpack: best chest option without a bench, though progression is limited.