Deep Push Ups

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Exercise Info

LevelBeginner
Muscle GroupChest
Secondary MuscleShoulders
Exercise TypeStrength
Equipment RequiredBodyweight
Force TypePush
rating3

Tips

  1. Keep the movement slow and controlled going as deep as comfortably possible.
  2. Keep your body straight throughout the movement, without allowing your mid section sag.
  3. Deep pushups are a good shock exercise to perform immediately after a heavy bench or dumbbell bench set. This really gets the blood pumped into your pecs and delts!

Instructions

  1. To perform deep push ups you'll need a set of dumbbells or something that will allow you to use a deeper range of motion. In this example we've used dumbbells. You could use blocks, chairs or almost anything that's stable - use your imagination!
  2. Set up by placing the dumbbells on the floor slightly wider than shoulder width apart.
  3. Grasp the dumbbells and extend your legs and arms, and straighten your body out. This is the starting position.
  4. Slowly lower yourself down as far as possible. (You should get a good chest stretch by the bottom of the movement.)
  5. Pause, then slowly push back to the starting position. Do not log your elbows out at the top.
  6. Repeat for desired reps.