Deep push up

Exercise overview

Primary muscle group: Chest

Exercise type: Bodyweight

Exercise goal: Strength

Key metric: Repetitions

Average reps per set*: 15

Description: Rest your knees, feet and hands on a gym mat. Then place both hands on a dumbbell with your palms facing each other. Extend your feet backward and straighten your whole body. Your hands should be a little bit more than shoulder width apart. Keep your body straight and your elbows slightly tucked in. This is your starting position. Inhale as you lower your chest to the floor by bending your elbows until you feel a slight stretch in your chest. Then 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.

Exercise ID: 00403

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Exercise tips and 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.

Exercise overview

Exercise tips and tricks

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