Liftworthy
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Liftworthy

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 itPictures · 3 steps
1Start
2Bottom
Main musclesAlso working
  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
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Research
65
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 65
Target tensionStrong
Loaded stretchStrong
ProgressionFair
Low costStrong

Research behind these criteria

  • Target tension: Zabaleta-Korta et al., 2021 · Kinoshita et al., 2023
  • Loaded stretch: Maeo et al., 2021 · Maeo et al., 2023 · Pedrosa et al., 2022 · Kassiano et al., 2023
  • Progression: Plotkin et al., 2022 · Pelland et al., 2026
  • Low cost: Schoenfeld et al., 2021 · Refalo et al., 2023
How scores work

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