Deep push up
The deep push up is a powerful exercise that enhances upper body strength, focusing on the pectoral muscles, triceps, and deltoids. It also activates the core and stabilizing muscles, promoting better balance and posture. Athletes benefit from increased muscle endurance, improved shoulder mobility, and enhanced explosive power. This exercise aids in overall upper-body conditioning, making it ideal for sports requiring upper body strength and stability, such as swimming, boxing, and gymnastics. By incorporating Deep Push-Ups, athletes can achieve greater functional performance and resilience.
| Primary muscle group: | Chest |
| Exercise type: | Bodyweight |
| Exercise goal: | Strength |
| Key metric: | Repetitions |
Community Averages
15
Avg. reps/set
Popularity
* Based on data from the Blaze community
Description
- 1Rest your knees, feet and hands on a gym mat. Then place both hands on a dumbbell with your palms facing each other.
- 2Extend your feet backward and straighten your whole body. Your hands should be a little bit more than shoulder width apart.
- 3Keep your body straight and your elbows slightly tucked in. This is your starting position.
- 4Inhale as you lower your chest to the floor by bending your elbows until you feel a slight stretch in your chest.
- 5Then reverse the movement and go back to the starting position. You have completed your first repetition. Repeat the motion in a controlled way and count your reps.
Tips & Tricks
Engage Your Core: Keep your core muscles tight throughout the movement. This not only helps improve stability but also ensures that your body moves as a single unit, preventing strain on your lower back.
Controlled Movement: Lower yourself in a controlled manner. Don’t let gravity do the work. This will activate more muscle fibers and lead to better strength gains over time.
Full Range of Motion: Aim to go as deep as possible without compromising your form. This will stretch and strengthen your chest muscles more effectively.
Use Hand Position: Experiment with different hand positions (wider or narrower) to target different parts of your chest and triceps. A wider stance targets the outer chest, while a narrower stance puts more emphasis on the triceps.
Eccentric Phase: Focus on the eccentric (lowering) phase by extending the time it takes to lower yourself down. This can increase muscle damage (in a good way) and promote greater hypertrophy.
Elevate Feet for Intensity: If regular deep push-ups are getting easy, prop your feet up on an elevated surface to increase the difficulty. This shifts more weight onto your upper body, making the push-up more challenging.
Warm-Up Properly: Make sure to do a good warm-up before diving into deep push-ups. This could include dynamic stretches, light cardio, or some regular push-ups to get the blood flowing.
Strengthen Supporting Muscles: Incorporate exercises that strengthen the muscles supporting your push-up, such as planks for your core and dumbbell presses for your chest.
Track in the Blaze App
Download Blaze Workout Tracker to log this exercise with sets, reps, and progress tracking.
