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Deep Push Up

Exercise Profile

Body PartChest
Primary MusclesPectoralis Major Sternal Head
Secondary MusclesBiceps Brachii, Deltoid Anterior, Pectoralis Major Clavicular Head, Triceps Brachii
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Introduction to the Deep Push Up

The Deep Push Up is a powerful exercise that works to strengthen and tone the chest, shoulders, and triceps while also engaging the core. This exercise is ideal for individuals at an intermediate to advanced fitness level who are looking to intensify their upper body workouts. Incorporating Deep Push Ups into your routine can enhance muscle definition, improve upper body strength, and boost overall fitness performance.

Performing the Deep Push Up: A Step-by-Step Tutorial

  • Lower your body towards the floor, bending your elbows and keeping your body straight. Go as low as you can, ideally until your chest touches the floor.
  • Pause for a moment at the bottom of the movement, maintaining control and keeping your body in a straight line.
  • Push your body back up to the starting position, extending your arms fully but not locking your elbows.
  • Repeat the exercise for the desired number of repetitions, always maintaining proper form and control.

Tips for Performing Deep Push Up

  • Controlled Movement: Do not rush the push up. Lower your body in a slow, controlled motion until your chest is just above the floor, then push up to the starting position. Rapid, jerky movements can cause strain and injury.
  • Engage Your Core: Another common mistake is not engaging the core during the movement. By keeping your abdominal muscles tight, you can maintain a straight body line and prevent unnecessary strain on your lower back.
  • Warm Up: Before performing deep push ups, always warm up to prepare your muscles and joints for the exercise. This can help prevent injury and allow you to perform the exercise more effectively.
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Deep Push Up FAQs

Can beginners do the Deep Push Up?

Deep push-ups can be quite challenging for beginners because they require a significant amount of upper body strength, balance, and core stability. However, beginners can certainly work towards performing deep push-ups by starting with basic push-ups or modified versions, such as knee push-ups or wall push-ups. It's important to gradually increase the difficulty level to avoid injury and to ensure proper form and technique. Always remember to consult with a fitness professional if you're unsure about how to perform certain exercises.

What are common variations of the Deep Push Up?

  • Decline Deep Push Up: This is done by placing your feet on an elevated surface, increasing the difficulty and allowing for a deeper stretch in the chest muscles.
  • Diamond Deep Push Up: This variation involves placing your hands close together in a diamond shape, targeting the triceps and chest muscles more intensely.
  • Wide Grip Deep Push Up: This involves placing your hands wider than shoulder-width apart, working the outer pectoral muscles and providing a deeper stretch.
  • Plyometric Deep Push Up: This advanced variation involves pushing up with enough force to lift your hands off the ground, providing a deeper and more intense workout for the upper body.

What are good complementing exercises for the Deep Push Up?

  • Plank: Plank is a core-stabilizing exercise that also engages your arms and shoulders, similar to deep push-ups, helping to improve your overall body strength and balance, which are crucial for performing deep push-ups correctly.
  • Incline Push-ups: They are a variation of the standard push-up that focuses on the lower chest and triceps, similar to deep push-ups, and can help to build strength and endurance in these areas, making deep push-ups more manageable.

Related keywords for Deep Push Up

  • Deep Push Up with Dumbbell
  • Dumbbell Chest Workout
  • Intense Chest Exercise
  • Advanced Push Up Techniques
  • Strength Training for Chest
  • Dumbbell Push Up Variations
  • Deep Push Up for Pectoral Muscles
  • Weighted Push Up Exercise
  • Chest Building with Dumbbell
  • Deep Dumbbell Push Up Workout