Deep Push Ups Video Guide

Exercise Profile

  • Strength
  • Bodyweight
  • Compound
  • Push
  • Beginner
  • Shoulders
Click to Enlarge
Click to Enlarge
Chest Exercises Diagram Target Muscle Group

Exercise Instructions

  1. To perform deep push ups you'll need a set of dumbbells or something that will allow you to use a deeper range of motion. In this example we've used dumbbells. You could use blocks, chairs or almost anything that's stable - use your imagination!
  2. Set up by placing the dumbbells on the floor slightly wider than shoulder width apart.
  3. Grasp the dumbbells and extend your legs and arms, and straighten your body out. This is the starting position.
  4. Slowly lower yourself down as far as possible. (You should get a good chest stretch by the bottom of the movement.)
  5. Pause, then slowly push back to the starting position. Do not log your elbows out at the top.
  6. Repeat for desired reps.

​Deep Push Up Tips: 

  1. Keep the movement slow and controlled going as deep as comfortably possible.
  2. Keep your body straight throughout the movement, without allowing your mid section sag.
  3. Deep pushups are a good shock exercise to perform immediately after a heavy bench or dumbbell bench set. This really gets the blood pumped into your pecs and delts!

5 Comments+ Post Comment

No Profile Pic
Posted Thu, 10/03/2013 - 12:01
Dennis Habern

I have found that performing push-ups correctly to maintain the most benefit from this exercise, the legs should be resting on a bench, higher than one's head and that the hands should be at an approximately 45 degree angle. In addition, the hands can be adjusted to a wide, middium or a diamond grip, depending on the strength of the performer. Also, I have discovered that by using the commercial floor grips designed for push-ups, the exercise is much more difficult than if one's hands
are used. I surmise that using Dumbbells as a grip, the exercise will also be more difficult. Can
anyone out there, explain the difference? In comparison, I can lift more weight when performing a
decline bench press, than I can when I perform a flat bench press. These differences must maintain
a Physics denominator.

No Profile Pic
Posted Sat, 03/09/2013 - 13:58

I use two sets of 2/4s driled out and fitted with 2 sectons of 1 and a half inch doule wraped in hocky tape so that they do not slide. this works well for me i still have the set i made 15 years ago.i hope this helps you out stay strong. moose.

No Profile Pic
Posted Thu, 01/10/2013 - 01:25
jay speedy

how many push should i do to get a good workout

No Profile Pic
Posted Tue, 08/14/2012 - 10:46

how about gripping the dumbbells tighter or pulling them closer to you, normally they shouldn't roll away :)

No Profile Pic
Posted Mon, 04/16/2012 - 19:45
Dale Strickland

I can't do this exercise without the dumbbells rolling away from me :\