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Deep Push-up (with push-up bars)

Deep Push-up (with push-up bars)

The deep push-up, performed with push-up bars, is a challenging and effective exercise that targets multiple muscle groups in your upper body. This variation of the traditional push-up allows for a greater range of motion, providing an extra challenge to your chest, shoulders, triceps, and core muscles. The use of push-up bars is advantageous as it increases the depth of your push-up, allowing you to lower your chest closer to the ground. By doing so, you engage your muscles more intensely, leading to better strength and muscle development. Additionally, push-up bars provide a neutral grip position, reducing strain on your wrists and ensuring proper alignment. This exercise requires a combination of strength, stability, and control. It activates your pectoralis major, deltoids, triceps, and core muscles, making it a comprehensive upper body workout. The deep push-up also enhances your shoulder stability and scapular retraction, which are vital for maintaining healthy posture and preventing injuries. To incorporate the deep push-up into your workout routine, start with a suitable number of reps and sets that challenge you without compromising your form. Over time, gradually increase the intensity by adding more reps, sets, or even incorporating other variations of push-ups. Remember, engaging your core and maintaining a straight line from your head to your heels is crucial for maximizing the benefits of this exercise. Adding the deep push-up to your fitness regimen can help you develop upper body strength, build muscle mass, and improve overall functional fitness. Incorporate this exercise into a well-rounded workout routine that includes other compound movements, cardiovascular exercise, and proper nutrition to achieve your fitness goals.


  • Start by placing a pair of push-up bars on the floor, parallel to each other, shoulder-width apart.
  • Position yourself in a high plank position, with your hands gripping the push-up bars and arms fully extended.
  • Engage your core and keep your body in a straight line from head to toe.
  • Lower yourself slowly by bending your elbows, while keeping your body controlled and stable.
  • Go as deep as you comfortably can, aiming to bring your chest close to the floor.
  • Pause briefly at the bottom of the movement, maintaining tension in your chest, shoulders, and triceps.
  • Push through your hands and extend your arms to raise your body back to the starting position.
  • Repeat for the desired number of repetitions, focusing on maintaining proper form and control throughout the exercise.

Tips & Tricks

  • Engage your core by drawing your belly button towards your spine during the entire movement.
  • Keep your body in a straight line from head to toe throughout the exercise.
  • Focus on lowering yourself slowly and controlled, aiming for a full range of motion.
  • Remember to breathe out as you push yourself back up to the starting position.
  • If using push-up bars, make sure to grip them firmly and maintain a neutral wrist position.
  • Start with a modified version of the exercise if you're a beginner, such as doing push-ups on your knees or against a wall.
  • Gradually increase the difficulty by progressing to standard deep push-ups without modifications.
  • Include deep push-ups in your regular workout routine to build upper body strength and improve core stability.
  • Listen to your body and take rest days if needed to allow for recovery.
  • Pair deep push-ups with complementary exercises to create a well-rounded upper body workout.


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