How to do the Deep Push Up
Deep Push Up is a beginner multi-joint compound pushing exercise targeting the Pectorals in the Chest region. Performed using dumbbell (used as handles for deeper range), it falls under the strength category. Secondary muscles engaged include Triceps and Shoulders.
Deep Push Up demonstration · © GymiaFit
Deep Push Up at a glance
- Primary muscles
- Pectorals
- Secondary muscles
- Triceps, Shoulders
- Equipment
- Dumbbell (used As Handles For Deeper Range)
- Level
- Beginner
- Type
- Compound (multi-joint)
- Force
- Push
Deep Push Up step by step
- 1Start in a high plank position with your hands slightly wider than shoulder-width apart and your body in a straight line.
- 2Lower your chest towards the ground by bending your elbows, keeping them close to your body.
- 3Push through your palms to extend your arms and return to the starting position.
- 4Repeat for the desired number of repetitions.
A free workout that uses it
Deep Push Up — questions
What muscles does the Deep Push Up work?
The Deep Push Up primarily targets the Pectorals. It also recruits the Triceps, Shoulders as secondary movers.
What equipment do I need for the Deep Push Up?
You need dumbbell (used as handles for deeper range). If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Deep Push Up suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Deep Push Up?
Assisted Chest Dip (kneeling), Assisted Seated Pectoralis Major Stretch With Stability Ball, Assisted Wide-grip Chest Dip (kneeling) train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Deep Push Up demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.