Deficit Push-Up
How to Do It
Place each hand on a low surface (low blocks, books, or plates) a bit wider than the shoulders, body in a straight line and braced. Lower the chest between the hands below hand level for an extended range, then press back to full lockout. Keep the elbows at ~45°, hips level, neck neutral. Control the deeper descent.
Why It Works
Increasing the range below the hands lengthens the pecs and front delts under load (greater eccentric stretch), raising time under tension and building pressing strength through a fuller range than a floor push-up.
Hockey Transfer
Builds pressing strength through a deep range for fending off and shoving in battles; the added stretch under load develops chest/shoulder strength useful in extended-arm puck protection and contact.
Coaching Cues
- "Chest sinks below the hands"
- "elbows ~45°, stay tight"
- "full press to lockout"
Common Mistakes
Hips sagging into the deeper range; elbows flaring; bouncing out of the bottom
Progression / Regression
greater deficit or add load
standard floor push-up or hands elevated
Primary Muscles
Energy System
Strength/neural
Put it to work
on the ice.
This exercise is part of a fully periodized 12-week off-ice program — built by a sport scientist who coaches at the national level.
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