Deep Push Up
Description
The deep push-up is a push-up variation performed gripping a pair of hexagonal dumbbells on the floor instead of placing your hands flat. The elevated grip position allows your chest to descend below the level of your hands, providing a much deeper stretch than a standard push-up. The increased range of motion drives more muscle growth.
Muscle Group
Equipment Required
Deep Push Up Instructions
- Place a pair of hexagonal dumbbells on the floor at shoulder-width apart. Hex dumbbells are essential — round ones will roll.
- Get into a high-plank position gripping the dumbbells with hands directly under your shoulders. Use a neutral grip (palms facing each other).
- Set your feet hip-width apart for stability. Brace your core hard.
- Form a straight body line from heels to head. Pull your shoulders down and back.
- Lower your chest down between the dumbbells. Because your hands are elevated, your chest can descend lower than the dumbbells.
- Continue lowering until you feel a deep stretch in your chest, going as low as your shoulders comfortably allow.
- Press back up by extending at the elbows, driving the dumbbells into the floor.
- Lock out at the top. Repeat for the desired number of reps. Add weight via a weighted vest as you get stronger.
Deep Push Up Form & Visual
Deep Push Up Benefits
- Significantly deeper range of motion than standard push-ups
- Greater chest stretch drives more muscle growth
- Neutral grip is easier on the wrists than flat-hand push-ups
- Works at home with one pair of hex dumbbells
- Builds the chest, triceps, and shoulders
- Trains core stability through the plank position
Deep Push Up Muscles Worked
- Pectoralis major
- Triceps brachii
- Anterior deltoid
- Serratus anterior
- Core (stabilizer)
Deep Push Up Variations & Alternatives
- Standard Push-Up
- Incline Push-Up
- Decline Push-Up
- Diamond Push-Up
- Push-Up on Parallettes
- Ring Push-Up (deep stretch via rings)
- Weighted Deep Push-Up (vest)
- Tempo Deep Push-Up (4-sec descent)
