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Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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General training information, not medical advice. If something hurts, stop and see a professional.
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Explore/Chest

Deficit Push-Up

BodyweightCompoundEasy to learn
Front
Back
Primary Secondary

Works

Chest

Also delts, triceps

You need

Weight plate

How to do itPicture · 3 steps
  1. 1Hands on plates or handles
  2. 2Sink your chest below hand level
  3. 3Pause in the stretch

Most common mistake

Using the extra height but not the extra range.

Watch a demo
B
For chest
#20 of 32
See the full list →
Research
65
Published rubric
Lifters
—
0/10 ratings
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 65
Target tension · 35%4/5
Loaded stretch · 25%4/5
Progression · 20%2/5
Low cost · 20%4/5
How scores work

Machine taken? Swap to

  • SCable FlyCable
  • SPec DeckMachine
  • SHigh-to-Low Cable FlyCable
  • ADipBodyweight

Takes

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