Deficit Push Up
A step-by-step form guide from the Ægir Iron exercise library: how to do the lift, what to watch for, and the muscles it trains.
- Equipment
- Bodyweight
- Parallettes
HOW TO PERFORM
- Set a hand on each of two raised blocks, dumbbells or parallettes, a little wider than the shoulders.
- Hold a straight line from head to heels and lower until the chest drops BELOW the hands.
- Press back to a full lockout.
FORM TIPS
- The point is the extra range under the hands, which is the opposite of an incline push up. Stop where the shoulders stay comfortable rather than chasing depth.
TARGET MUSCLES
Primary
- Chest
Secondary
- Triceps
- Shoulders
In the app
This guide covers these exercises in the Ægir Iron library:
- Deficit Push Up
- Parallette Push Up
Log it in Ægir Iron to track your PRs and estimated 1RM, and to see the sets each muscle gets every week. Free for individual lifters.