Deep Push-Up
The Deep Push-Up is a challenging variation of the traditional push-up exercise. It targets your chest, shoulders, triceps, and core muscles, providing a comprehensive upper body workout. The deep range of motion in this exercise not only enhances muscle strength and endurance but also improves flexibility and joint stability. To perform a Deep Push-Up, you start in a standard push-up position with your hands slightly wider than shoulder-width apart and your body in a straight line from head to toe. As you lower your body toward the ground, you aim to go as deep as possible by bending your elbows at a larger angle. This deep range of motion intensifies the engagement of your chest and triceps, challenging the muscles to work harder. The Deep Push-Up is an excellent exercise for individuals looking to build upper body strength, especially in the chest and triceps. It can be particularly beneficial for athletes involved in sports that require explosive pushing movements, such as basketball or volleyball. Remember to maintain proper form throughout the exercise, engaging your core muscles and keeping your body aligned. Always start with a modified version of the deep push-up if you're a beginner, gradually progressing to the full movement as your strength improves. Incorporating this challenging exercise into your workout routine will help you achieve a stronger, more defined upper body.
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Instructions
- Start in a high plank position with your hands slightly wider than shoulder-width apart and your feet together.
- Lower your body towards the floor, keeping your elbows tucked close to your sides.
- Go as deep as you can, lowering your chest towards the floor.
- Push through your hands to lift your body back up to the starting position.
- Repeat for the desired number of repetitions.
Tips & Tricks
- Engage your core muscles throughout the exercise to maintain stability and control.
- Keep your elbows tucked close to your body to activate the triceps muscles more effectively.
- Focus on lowering your body all the way down towards the ground to maximize the range of motion and muscle activation.
- Maintain a neutral spine position by avoiding excessive arching or sagging of the lower back.
- Breathe deeply and exhale as you push your body back up, maintaining a steady rhythm.
- Gradually increase the difficulty by placing your feet on an elevated surface or wearing a weighted vest.
- Practice proper hand placement by positioning your hands slightly wider than shoulder-width apart.
- Keep your gaze slightly forward to allow for a natural alignment of your head, neck, and spine.
- Add variety to your routine by incorporating different push-up variations, such as diamond push-ups or wide grip push-ups.
- Ensure proper form by performing the exercise in front of a mirror or seeking guidance from a fitness professional.