Push Up for upper chest
When you elevate your feet during push-ups, you shift the training focus more toward the upper part of your chest muscles. This version is similar in how it works your muscles to the incline bench press, which has been proven to stimulate the upper chest more effectively than the flat bench press.
Even without extra weight, this variation is harder than regular push-ups, because the new angle makes you use more strength. At the same time, it stays easy on your joints and is very versatile.
It’s perfect for anyone who wants to train their upper chest — even without equipment. Use the intensity of this version to push closer to muscle failure and support muscle growth.
Necessary equipment
Push Up for upper chest - the correct execution
- Place your feet on an elevation
- Start in the push-up position
- Place hands shoulder width apart
- Make sure your torso is firm and push your lower back out upwards (PPT)
- Bend the elbows and lower the chest towards the floor
- Push up until arms are fully extended
The exercise Deficit Push Ups is intended to be used as a hypertrophy exercise.
Which muscles are trained by Deficit Push Ups?
Primary trained muscles for Deficit Push Ups
Chest - The pectoralis major muscle is the large muscle on your chest. It helps you bring your arm towards your body and rotate it inward.
Secondary trained muscles for Deficit Push Ups
Triceps - The triceps brachii muscle is located at the back of your upper arm. It extends your arm at the elbow and also helps move the arm backward.
Front Delts - The front part of the deltoid muscle, also known as the anterior shoulder, is located at the front of the shoulder. It is primarily involved in the forward movement of the arm, such as lifting the arm forward. It also assists in the internal rotation of the arm. This muscle is engaged in activities that involve lifting objects in front of the body or pushing forward.
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Alternative variants of Push Up for upper chest:
Weighted deficit Push Ups
When you elevate your feet and add extra weight, you're combining two powerful training principles: the best angle to target your upper chest and a big increase in intensity.
This version is especially effective for reaching muscle failure, even if you're more advanced. It works like heavy incline bench pressing with dumbbells or machines — but using your own body weight plus added load.
If you want to really boost your chest development, especially the upper part, this variation is a true game-changer. The added resistance not only makes your chest stronger, but also challenges your shoulders, triceps, and core stability at a whole new level.
Necessary equipment
Weighted deficit Push Ups - the correct execution
- Start in the push-up position
- Hands are wider than shoulder width
- Maintain maximum tension in torso and buttocks
- Bend your arms and bring your chest towards the floor
- Elbows are spread about 45 degrees from the body
- Stretch your arms and press back to the starting position
- Work in the greatest possible range of motion
Deficit Push Ups with elevated feet and extra weight on the parallettes
Deficit Push-ups with elevated feet and extra weight on the parallettes are especially effective because the raised hand position gives you a bigger range of motion. You can lower yourself deeper than with regular push-ups, which leads to a stronger stretch and more intense activation of the chest muscles — especially in the upper part.
Necessary equipment
Deficit Push Ups with elevated feet and extra weight on the parallettes - the correct execution
- Start in the push-up position
- Parallettes are slightly wider than shoulder width
- Maintain maximum tension in torso and buttocks
- Bend your arms and bring your chest towards the floor
- Elbows are spread about 45 degrees from the body
- Stretch your arms and press back to the starting position
- Work in the greatest possible range of motion
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