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Chest · Body Weight
Deep Push-Up
Deep Push-Up is an intermediate compound strength exercise that works the pectorals (chest), with the triceps assisting. It needs no equipment beyond your own body weight. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Pectorals
- Body part
- Chest
- Equipment
- Body Weight
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Chest · Pectoralis Major
- Shoulders · Deltoids
Secondary muscles
- Triceps · Triceps Brachii
How to do Deep Push-Up
- Begin in a plank position with your hands holding dumbbells on the floor, slightly wider than shoulder-width apart. Your feet should be on the floor, forming a straight line from your head to your heels.
- Engage your core and ensure your body forms a straight line from your head to your heels.
- Lower your chest towards the floor by bending your elbows, allowing your chest to go deeper than your hands.
- Push through your hands to return to the starting position, straightening your arms. Repeat the movement for the desired number of repetitions.
Form tips
- Keep your core engaged throughout the exercise to maintain a straight body line and avoid sagging your hips.
- Breathe steadily throughout the exercise, exhaling as you push up and inhaling as you lower down.
- Perform the movement with control to maximize muscle activation and prevent injury.
Deep Push-Up alternatives
More pectorals exercises
Deep Push-Up FAQ
What muscles does Deep Push-Up work?
Deep Push-Up mainly works the pectorals in the chest (Pectoralis Major and Deltoids). The triceps work as secondary muscles.
What equipment do you need for Deep Push-Up?
None. Deep Push-Up is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Deep Push-Up should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Deep Push-Up good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler chest exercises.
How many calories does Deep Push-Up burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Deep Push-Up?
Other exercises for the pectorals include Band Push-Up, Assisted Weighted Push Up, Resistance Band Assisted Push-Up and Suspension Trainer With Grips Reverse Push-Up.
For developers
Use Deep Push-Up in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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