Chest Exercise · Dumbbell
Deep Push Up
Deep push-ups use a pair of dumbbells or blocks to let the chest drop below hand level, extending the range of motion further than a floor push-up allows. That extra stretch at the bottom is where most of the added benefit comes from, loading the pectorals through a fuller range than the floor ever permits. Shoulder mobility should come first though — forcing depth before the joint is ready is the most common way this one goes wrong.
Go to the movement stepsAlso known as: Deep Pushup
Exercise reference published by PlanWorkouts; see our editorial standards.
How to Do the Deep Push Up
- Get into a high plank with your hands set slightly wider than shoulder-width apart, body forming a straight line.
- Bend your elbows, keeping them tucked near your body, to lower your chest toward the floor.
- Press through your palms and straighten your arms to return to the starting position.
- Continue for the prescribed repetitions while maintaining full control through both the lift and lower phases.
Quick Exercise Facts
Practice and progression
Choose a short set of controlled repetitions or a manageable hold, following this movement's setup. End the set when you lose the demonstrated position. Build control before increasing repetitions, duration or resistance; holds, carries and moving drills need different prescriptions.
Technique & Form Tips
Use the movement steps and demonstration for this particular exercise. Match the body position, support points and direction of movement before adding resistance or speed. Holds, cardio movements and lifting exercises need different execution cues.
Common Mistakes to Avoid
- Erratic tempo: Avoid rushing; perform each phase of the movement with deliberate, steady control.
- Copying another exercise setup: Follow this exercise's demonstrated support and body position rather than applying an unrelated lifting cue.
- Losing support: Keep the demonstrated footing, grip or support secure throughout the movement.
How to Breathe During This Exercise
Breathe steadily throughout the movement.
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Comfort and Control
Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.
General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.
Muscles Worked
The Deep Push Up mainly targets your Pectorals, with your Triceps helping support the movement, along with your Shoulders.
More Chest Exercises
Archer Push Up
Assisted Chest Dip (kneeling)
Assisted Seated Pectoralis Major Stretch With Stability Ball
Assisted Wide-Grip Chest Dip (kneeling)
Band Bench Press
Band One Arm Twisting Chest Press
More Pectorals Exercises
Barbell Bench Press
Barbell Decline Bench Press
Barbell Decline Pullover
Barbell Decline Wide-Grip Press
Barbell Front Raise And Pullover
Barbell Guillotine Bench Press
FAQ
- What muscles does the Deep Push Up work?
- The Deep Push Up mainly works your pectorals. It also helps strengthen your triceps and shoulders. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.
- What equipment do I need for the Deep Push Up?
- You do the Deep Push Up with a dumbbell. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.
- What form mistake should I watch for on the Deep Push Up?
- One mistake to watch for is erratic tempo: Avoid rushing; perform each phase of the movement with deliberate, steady control.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.
- How many sets and reps should I perform on the Deep Push Up?
- Use a short set of controlled repetitions, or a manageable hold when the movement is static. Stop when you cannot maintain the demonstrated position. Build control before adding duration, repetitions or resistance; the appropriate amount depends on the exercise and your experience.