Deep Push Up
Built around independent dumbbell loading, Deep Push Up fits in after your main press and builds a chest that grows from tension.
How to do Deep Push Up
- Start in a high plank position with your hands slightly wider than shoulder-width apart and your body in a straight line.
- Lower your chest towards the ground by bending your elbows, keeping them close to your body.
- Push through your palms to extend your arms and return to the starting position.
- Repeat for the desired number of repetitions.
Deep Push Up Sets and Reps by Goal
Strength
3 sets of 5-6 reps with 2-3 minutes of rest. Size up only when both sides finish equally strong.
Hypertrophy
3 sets of 10-12 reps with 90 seconds of rest. Start each set with the weaker arm and match it.
Endurance
2-3 sets of 15-18 reps with 45-60 seconds of rest. Add reps on the smaller bell before you size up.
Common Deep Push Up Mistakes
Letting the stronger arm set the pace for both sides
Match the weaker side rep for rep and stop when it stops.
Cutting the range short so the chest never lengthens
Lower under control to a real stretch before pressing back.
Chasing load before the pattern is grooved
Spend the first few weeks making every rep look the same.
Easier and Harder Than Deep Push Up
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Deep Push Up — Frequently Asked Questions
How do you do the Deep Push Up?
Start in a high plank position with your hands slightly wider than shoulder-width apart and your body in a straight line. Lower your chest towards the ground by bending your elbows, keeping them close to your body. Push through your palms to extend your arms and return to the starting position. Use dumbbells and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Deep Push Up work?
The Deep Push Up primarily targets the pectorals. It is classified as a chest exercise and is performed with dumbbells.
How many sets and reps of the Deep Push Up should I do?
For muscle growth: 3 sets of 10-12 reps with 90 seconds of rest. Start each set with the weaker arm and match it. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Deep Push Up good for beginners?
Yes. The Deep Push Up is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.
What can I do instead of the Deep Push Up?
Try the Incline Push-Up, Cable Press On Exercise Ball or the Resistance Band Seated Chest Press. Each trains the pectorals with a similar movement pattern, so you can swap based on the equipment you have available.
