Deep Push Up
Enhance chest, triceps, and shoulder strength with Deep Push Ups. This advanced variation increases range of motion, targeting the sternal head of the
- Movement
- Compound
- Force
- Push
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Deep Push Up
Wide Hand Push up
Chest · Pectoralis Major Sternal Head · Body weight
Push Up
Chest · Pectoralis Major Sternal Head · Body weight
Plyo Push Up
Chest · Pectoralis Major Sternal Head · Body weight
Drop Push Up
Chest · Pectoralis Major Sternal Head · Body weight
Description
Start in a high plank position. Lower your body until your chest nearly touches the floor. Keep your elbows close to your body as you push back up.
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How to do Deep Push Up
- 01Setup
Place two dumbbells, push-up handles, or blocks on the floor slightly wider than shoulder-width apart, with your hands gripping them firmly and fingers pointing forward.
- 02Setup
Extend your legs back into a high plank position, forming a straight line from your head to your heels, engaging your core and glutes to prevent sagging.
- 03
Inhale as you slowly lower your chest between your hands, allowing your elbows to bend and track at approximately a 45-degree angle to your torso, until you feel a deep stretch in your chest.
- 04
Exhale forcefully as you press through the handles to powerfully push your body back up to the starting high plank position, fully extending your elbows without locking them.
- 05
Maintain a neutral spine and engaged core throughout the entire movement, ensuring your body remains rigid and stable from head to heels.
Tips
- Focus on a controlled descent to maximize time under tension and enhance muscle activation in the chest and triceps, rather than letting gravity drop you.
- Maintain a neutral neck position by looking slightly forward or down, aligning your head with your spine to prevent unnecessary strain.
- To increase difficulty, elevate your feet on a stable surface; to decrease, perform on your knees or use less elevation for your hands.
- Actively squeeze your shoulder blades together slightly at the bottom of the movement to fully engage and stretch your chest muscles.
Common mistakes
- Sagging hips or arching the lower back compromises core stability and spinal health; fix this by actively engaging your glutes and abs to maintain a straight body line.
- Not going deep enough limits the exercise's benefit and the increased range of motion; fix this by ensuring your chest descends significantly below your hand level for a full stretch.
- Flaring elbows excessively outward can strain the shoulder joints; fix this by keeping elbows at about a 45-degree angle to your torso throughout the movement.
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Get Ellim — FreeQuestions
What muscles does Deep Push Up work?
Deep Push Up primarily targets Pectoralis Major Sternal Head. Secondary muscles include Biceps Brachii, Deltoid Anterior, Pectoralis Major Clavicular Head, Triceps Brachii.
Is Deep Push Up good for beginners?
Deep Push Up is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Deep Push Up?
You need Dumbbell to perform Deep Push Up. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Deep Push Up?
Focus on a controlled descent to maximize time under tension and enhance muscle activation in the chest and triceps, rather than letting gravity drop you. Maintain a neutral neck position by looking slightly forward or down, aligning your head with your spine to prevent unnecessary strain. To increase difficulty, elevate your feet on a stable surface; to decrease, perform on your knees or use less elevation for your hands. Actively squeeze your shoulder blades together slightly at the bottom of the movement to fully engage and stretch your chest muscles.
What are common mistakes when doing Deep Push Up?
Sagging hips or arching the lower back compromises core stability and spinal health; fix this by actively engaging your glutes and abs to maintain a straight body line. Not going deep enough limits the exercise's benefit and the increased range of motion; fix this by ensuring your chest descends significantly below your hand level for a full stretch. Flaring elbows excessively outward can strain the shoulder joints; fix this by keeping elbows at about a 45-degree angle to your torso throughout the movement.
Related exercises
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Dumbbell Complex Push-up Row Clean and Press
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Free · iPhone only · Available on the App Store