Deep Push-Up

Muscles worked

Setup

1. Place two hex dumbbells on the floor parallel to each other, slightly wider than shoulder-width apart.
2. Grip the handles firmly with a neutral grip (palms facing each other) and ensure the dumbbells are stable on the floor.
3. Step your feet back into a high plank position, creating a straight line from your head to your heels.
4. Position your shoulders directly over the dumbbells with your core and glutes tightly engaged.

How to do it

1. Inhale and lower your chest slowly toward the floor, allowing your torso to pass between the dumbbells until you feel a deep stretch in your pectorals.
2. Maintain a controlled 2-3 second descent, keeping your elbows tucked at a 45-degree angle to your body.
3. Exhale forcefully as you press through your palms to return to the starting position.
4. Complete the movement by fully extending your arms and protracting your shoulder blades slightly at the top.

Form checklist

• Keep your core braced to prevent your hips from sagging or your lower back from arching.
• Ensure your neck remains neutral by gazing at a spot on the floor slightly in front of your hands.
• Maintain vertical forearms throughout the descent to optimize force production and joint safety.
• Avoid flaring your elbows out wide to the sides, which can place excessive stress on the shoulder capsule.

Pro tips

• Pause for one second at the bottom of the rep to dissipate elastic energy and force the muscles to work harder from a dead stop.
• Actively squeeze the dumbbell handles as hard as possible to increase 'irradiation,' which improves shoulder stability and power output.

Make it harder

• Elevate your feet on a bench or box to shift more of your body weight onto the upper chest and anterior deltoids.
• Wear a weighted vest or have a partner place a weight plate on your upper back to increase resistance.

Frequently asked

What muscles does the deep push-up work?

The deep push-up primarily targets the pectorals, and also works the erector spinae and serratus anterior as secondary muscles.

What equipment do you need for the deep push-up?

The deep push-up uses dumbbell.

Is the deep push-up good for beginners?

The deep push-up is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

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• Archer Push-UpAdvanced · pectorals
• Aztec Push UpIntermediate · pectorals, serratus anterior, and triceps