Deficit Push-Up for BJJ
The deficit push-up is performed with hands elevated on blocks or plates, allowing a deeper range of motion than standard push-ups. The extended range builds greater chest and shoulder strength while improving the mobility needed for bottom-position framing in BJJ.
✓ Step-by-Step Instructions
- 1 Place your hands on two elevated surfaces like push-up handles or weight plates.
- 2 Set up in a plank position with body in a straight line.
- 3 Lower your chest past the level of your hands.
- 4 Descend until you feel a deep stretch across your chest.
- 5 Press back up to full lockout.
- 6 Maintain core tension throughout the entire range.
💪 Muscles Worked
Primary Muscles
Secondary Muscles
🥊 BJJ Application
Builds pressing strength through an extended range of motion that mimics the deep framing position used when escaping from side control or mount. The deeper stretch prepares shoulders for the extreme positions encountered in grappling.
🔧 Equipment Needed
✗ Common Mistakes
- ⚠ Going too deep too soon and straining shoulders
- ⚠ Losing core engagement at the bottom
- ⚠ Flaring elbows out wide
- ⚠ Not using full range of motion
🔄 Variations
- → Ring push-up
- → Parallette push-up
- → Deficit diamond push-up
- → Tempo deficit push-up
Track Your Deficit Push-Up Progress
Log your strength training sessions alongside your BJJ training. MatTime gives you a complete picture of your athletic development.
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Frequently Asked Questions
How does the Deficit Push-Up help my BJJ game? ▼
Builds pressing strength through an extended range of motion that mimics the deep framing position used when escaping from side control or mount. The deeper stretch prepares shoulders for the extreme positions encountered in grappling.
What equipment do I need for the Deficit Push-Up? ▼
You will need: push-up handles. Make sure all equipment is properly set up before beginning the exercise.
How difficult is the Deficit Push-Up? ▼
The Deficit Push-Up is rated 2 out of 5 in difficulty. This is a beginner-friendly exercise suitable for athletes at any training level. Focus on proper form before adding intensity. A proper warm-up is required before performing this exercise.