Deficit Push Ups

Muscles Involved

Deficit push-ups are an advanced variation of the traditional push-up that enhance strength and muscle engagement. The primary muscles targeted during this exercise include the pectoralis major (chest), the triceps brachii (back of the arms), and the anterior deltoids (front shoulders). By incorporating a deficit, where the hands are positioned lower than the feet, additional range of motion increases the intensity of the exercise, further recruiting the stabilizing muscles of the core, particularly the rectus abdominis and obliques. Secondary muscles involved include the serratus anterior and the upper trapezius, which assist in shoulder stability and shoulder blade movement.

Top Mistakes

• Not maintaining proper body alignment, leading to sagging hips or an arch in the back.
• Incorrect hand positioning, either too wide or too narrow, which can strain the wrists and reduce effectiveness.
• Failing to engage the core throughout the movement, which compromises stability and form.
• Performing the movement too quickly, which can result in poor mechanics and increased risk of injury.

Execution Tips

• Ensure your hands are placed on an elevated platform or weight plates, creating a deficit that allows for deeper movement.
• Keep your feet together, body in a straight line from head to heels, and engage your core throughout the exercise.
• Lower your chest slowly towards the ground, ensuring your elbows remain close to your body at a 45-degree angle.
• Push back up with control, focusing on squeezing the chest and triceps at the top of the movement.

Workouts

Incorporating deficit push-ups into your workout routine can be highly effective for building upper body strength. Consider including them in a push or upper body day as follows: start with 3 to 4 sets of 6 to 12 repetitions, depending on your experience level and strength. Pair deficit push-ups with complementary exercises such as triceps dips, bench presses, and planks to create a balanced upper body session. To aid muscle recovery, it’s essential to give yourself a day or two of rest between these workouts.

Conclusion

Deficit push-ups are an excellent addition to any strength-training regime, offering numerous benefits, including increased pectoral and tricep strength, improved muscular endurance, and enhanced stability. By focusing on proper execution and avoiding common mistakes, you can significantly advance your upper body training and achieve better fitness results.