Description

The deep push up is a challenging variation of the traditional push up that focuses on increasing strength in the chest, shoulders, and triceps.

Starting Position

Start in a plank position with your hands slightly wider than shoulder-width apart, fingers pointing forward, and feet together.

Technical Execution

Lower your body toward the floor by bending your elbows while keeping them close to your sides. Push back up to the starting position while maintaining a straight body line.

Range of Motion

Aim to lower your chest as close to the floor as possible without touching it, and then push back up to full extension at the top.

Variations

Variations of the deep push up include diamond push ups, decline push ups, and clap push ups.

Common Mistakes

Common mistakes in the deep push up include letting the hips sag, flaring the elbows out too wide, and not maintaining a straight body line.

Practical Advice

To perform deep push ups effectively, engage your core muscles, keep your body in a straight line from head to heels, and lower yourself until your chest almost touches the floor.

Additional Notes

This exercise can be made easier by placing your hands on an elevated surface such as a bench or step.

Difficulty Level

Advanced

Equipment Needed

Body Weight

Primary Muscles

chest

Secondary Muscles