Deep Push Up
- Target muscle
- Pectoralis Major Sternal Head
- Synergist muscles
- Biceps Brachii, Deltoid Anterior, Pectoralis Major Clavicular Head, Triceps Brachii
- Equipment
- Dumbbell
- Body part
- Chest
- Type
- Strength
The deep push up is a bodyweight pressing exercise performed with your hands on a pair of dumbbells so your chest can drop below hand level for a longer range of motion. It primarily targets the lower-chest fibers (pectoralis major, sternal head), with the upper chest, front deltoids, triceps, and biceps assisting, making it a strong choice for building chest depth and a deeper stretch than a standard push-up.
How to do the Deep Push Up
- 1Set two dumbbells on the floor about shoulder-width apart, parallel to each other, so they act as elevated handles. Use heavy, hex (flat-sided) dumbbells if you have them so they cannot roll.
- 2Grip one dumbbell handle in each hand with your wrists neutral and stacked over your shoulders.
- 3Walk your feet back into a high plank with your body in a straight line from head to heels and your core braced.
- 4Bend your elbows and lower your chest under control, letting it sink below the level of your hands to feel a deep stretch across the lower chest.
- 5Keep your elbows tucked at roughly a 45° angle to your torso rather than flaring them straight out.
- 6Pause briefly at the bottom without resting your chest on the floor, keeping tension on the chest.
- 7Press through your palms and drive your body back up until your arms are fully extended.
- 8Complete your reps, then lower your knees and step off the dumbbells with control.
Form tips
- Use hex dumbbells or set the handles against a wall so they can't roll or shift while you press.
- Squeeze your glutes and brace your core so your hips don't sag or pike as you fatigue.
- Lower slowly (2–3 seconds) to make the most of the extra range and the deep chest stretch the dumbbells allow.
- Keep your head neutral by looking at a spot on the floor just ahead of your hands, not down at your chest.
Common mistakes
- Letting the hips sag toward the floor, which strains the lower back and takes tension off the chest.
- Flaring the elbows straight out to the sides, which loads the shoulder joint and reduces chest engagement.
- Cutting the descent short instead of sinking below hand level, which wastes the deeper range the dumbbells provide.
- Using light dumbbells that roll or tip mid-rep, which is unstable and can cause a wrist or shoulder strain.
Frequently asked questions
What muscles does the deep push up work?
It primarily works the lower chest (pectoralis major, sternal head), with the upper chest, front deltoids, triceps, and biceps assisting as synergists.
How is the deep push up different from a regular push-up?
Your hands rest on dumbbells, so your chest can drop below hand level. That extra range gives the lower chest a deeper stretch and greater muscle activation than a standard floor push-up.
Is the deep push up good for beginners?
It is more demanding than a standard push-up because of the longer range and the need to balance on the handles. Build up with regular push-ups first, then add deep push-ups once your form and stability are solid.
How many sets and reps should I do?
Aim for 3–4 sets of 8–15 controlled reps. Stop a rep or two before failure to keep your form clean and your wrists stable on the dumbbells.
