Deep Push Up 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Chest
Secondary Targets
Execution
Compound
Force Type
Push (Bilateral)
Required Equipment
Dumbbell
Fitness Level
Advanced
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Deep Push-Up is a compound bodyweight exercise that primarily targets the chest while also engaging the triceps as secondary muscles. This exercise requires dumbbells placed on the floor, allowing you to lower your body deeper than a standard push-up, increasing the range of motion and enhancing the stretch in the chest. To perform the exercise, you start in a standard push-up position with your hands gripping the dumbbells, keeping your arms shoulder-width apart and legs extended behind you. As you lower your body towards the floor, you feel a deeper stretch in your chest before returning to the starting position. The Deep Push-Up is effective for building upper body strength and muscle definition, particularly in the chest and triceps.
How to Perform
Begin in a push-up stance with your hands gripping dumbbells placed on the floor in front of you. Ensure your body is aligned in a straight line from head to heels.
Position your hands at shoulder-width apart and keep your legs straight, with your toes touching the floor for stability.
Gradually lower your chest toward the ground, allowing your elbows to bend, while maintaining control of the dumbbells. Go as deep as you can, feeling a full stretch across your chest. Hold the position for a moment to fully engage the muscles.
Push your body back up, returning to the starting position by extending your arms fully. Maintain proper form throughout the movement.
Repeat for the desired number of repetitions and sets. Be sure to focus on controlled movements to avoid unnecessary strain on your shoulders and wrists.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your core engaged throughout the movement to prevent sagging in the lower back.
Ensure your wrists are aligned with your shoulders to avoid unnecessary strain.
Lower yourself slowly to maximize the stretch in your chest and increase muscle activation.
Avoid flaring your elbows out excessively; keep them at about a 45-degree angle from your body.
Focus on full range of motion—go as deep as you can without compromising form.
Make sure to grip the dumbbells firmly to prevent slipping during the movement.
Keep your head neutral and your neck in line with your spine to avoid tension.
Breathe steadily—exhale while pushing back up, inhale while lowering your body.
Use a slow, controlled movement both on the way down and on the way up to increase time under tension.
To avoid injury, do not allow your body to collapse in the middle—maintain a strong, straight line from head to heels.
How Not to Perform
Do not let your elbows flare out too wide—this places excessive stress on your shoulders and reduces chest activation. Keep your elbows at a 45-degree angle from your body.
Avoid letting your lower back sag—this can lead to strain on your spine. Maintain a strong core and ensure your body stays in a straight line from head to heels.
Do not rush through the movement—performing the push-up too quickly reduces the time under tension and effectiveness of the exercise. Control the descent and ascent of your body.
Don’t drop your chest too low if you feel discomfort—pushing too deep beyond your comfort zone can lead to shoulder injury. Go only as low as your flexibility and form allow.
Do not allow your wrists to bend excessively—this can lead to strain and discomfort. Keep your wrists aligned with your forearms and avoid putting too much pressure on them.
Avoid neglecting your neck alignment—do not crane your neck forward or let it dip down. Keep your head in line with your spine to prevent unnecessary tension in your neck.
Do not rely solely on your shoulders—make sure the chest is doing the majority of the work. Focus on engaging the chest muscles and avoid using the shoulders too much to push up.
Don’t skip the warm-up—entering the exercise without proper warm-up can increase the risk of injury. Always ensure your muscles are warmed up before performing deep push-ups.
Avoid letting your body collapse during the upward phase—this will reduce the effectiveness of the push-up. Push yourself up fully, maintaining control and form.
Don’t forget to breathe—holding your breath can lead to unnecessary tension. Exhale as you push up and inhale as you lower your body.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
