Deep Push Up

The deep push up is a variation of the traditional push up that increases the range of motion, targeting the pectorals more intensely and also engaging the triceps and shoulders.

Quick Facts

How to Do Deep Push Up

Follow these step-by-step instructions to perform Deep Push Up with proper form and technique.

1. Start in a high plank position with your hands slightly wider than shoulder-width apart and your body in a straight line.
2. Lower your chest towards the ground by bending your elbows, keeping them close to your body.
3. Push through your palms to extend your arms and return to the starting position.
4. Repeat for the desired number of repetitions.

Muscles Worked

Understanding which muscles Deep Push Up targets helps you integrate it effectively into your training program.

Benefits of Deep Push Up

Incorporating Deep Push Up into your workout routine offers numerous advantages for strength, muscle development, and overall fitness.

• Pectorals Development: Deep Push Up directly targets and strengthens the Pectorals, promoting muscle growth and improved functional strength.
• Secondary Muscle Engagement: This exercise also works the Triceps and Shoulders, providing additional training stimulus without extra exercises.
• Functional Strength: Strength exercises like Deep Push Up build real-world strength that transfers to daily activities and athletic performance.

Safety Tips and Precautions

Performing Deep Push Up safely is essential for preventing injuries and ensuring long-term progress.

• Warm Up Properly: Before performing Deep Push Up, complete 5-10 minutes of light cardio followed by dynamic stretches targeting the Pectorals and surrounding muscles.
• Prioritize Form Over Weight: Never sacrifice proper technique for heavier weights. Poor form significantly increases injury risk and reduces the exercise's effectiveness.
• Shoulder Protection: Avoid flaring your elbows excessively, which can strain the shoulder joint. Keep your shoulders packed and stable.
• Respect Your Range of Motion: Work within your current mobility limits. Gradually improve flexibility over time rather than forcing deeper positions.
• Don't Hold Your Breath: Maintain consistent breathing throughout the exercise. Exhale during the exertion phase and inhale during the easier phase.
• Know When to Stop: End your set when you can no longer maintain proper form. Training to absolute failure on every set increases injury risk.
• Allow Adequate Recovery: The Pectorals typically need 48-72 hours to recover after intense training. Avoid training the same muscle group on consecutive days.

Tracking Your Progress

To make consistent gains with Deep Push Up, track these metrics during your workouts: