Deep Push Up

Deep Push Up

The Deep Push Up is a challenging variation of the classic push up exercise that targets multiple muscles in the upper body, including the chest, shoulders, triceps, and core. This exercise requires a good amount of upper body strength and stability, making it an excellent choice for those looking to take their push up game to the next level. To properly perform a Deep Push Up, you start in a traditional push up position with your hands slightly wider than shoulder-width apart and your feet together or slightly apart, depending on your comfort level. As you lower your body down towards the ground, focus on maintaining a straight line from your head to your heels, engaging your core and keeping your glutes tight throughout the movement. The difference with Deep Push Ups is that you aim to lower your chest all the way down to the ground, allowing your elbows to bend at a 90-degree angle or more, while keeping your body in a strong, straight line. By performing Deep Push Ups regularly, you can increase the strength and stability of your upper body muscles, improve your pushing power, and enhance overall muscular definition. However, it's important to note that this exercise may not be suitable for everyone, especially those with shoulder or wrist issues. If you have any concerns or limitations, it's always best to consult with a fitness professional who can guide you with appropriate modifications or alternative exercises. Always ensure proper form and technique during every exercise to minimize the risk of injury. And as with any exercise, listening to your body and gradually progressing at your own pace is key. So, if you're ready to challenge yourself and take your push ups to a new level, give the Deep Push Ups a try!


  • Start by getting into a high plank position with your hands slightly wider than shoulder-width apart.
  • Brace your core, keep your body in a straight line, and lower yourself down towards the ground by bending your elbows.
  • As you descend, allow your chest to drop towards the ground and keep your elbows close to your sides.
  • Go as low as you can while maintaining proper form and without letting your lower back sag or your hips rise.
  • Push through your palms to straighten your arms and return to the starting position.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Make sure to engage your core throughout the movement to maintain stability and control.
  • Start with modified push-ups if you're unable to perform deep push-ups initially.
  • Focus on maintaining proper form and technique to maximize the effectiveness of the exercise.
  • Gradually increase the depth of your push-ups as you become stronger and more comfortable with the movement.
  • Incorporate push-up variations, such as decline or diamond push-ups, to target different muscles and challenge yourself.
  • Include regular strength training workouts to strengthen the muscles required for deep push-ups.
  • Stretch your chest, shoulders, and triceps before and after your workout to improve flexibility and prevent injury.
  • Listen to your body and take rest days when needed to allow for proper recovery and muscle growth.
  • Maintain proper breathing throughout the exercise – inhale as you lower your body and exhale as you push back up.
  • Fuel your body with a balanced diet that includes lean protein, healthy fats, and complex carbohydrates to support muscle recovery and development.


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