Deep Push-ups
Deep push-ups add extra range of motion to a classic bodyweight movement, increasing the chest stretch for more muscle-building stimulus at home.
Equipment
Bodyweight
Difficulty
beginner
Sets & reps
3 sets · 10-15 reps
Muscles worked
Chest, Front delts, Triceps
A push-up variation with hands elevated on parallel surfaces (like push-up bars or dumbbells), allowing a deeper range of motion than a standard push-up.
How to do it
- Place your hands on elevated surfaces (push-up handles, dumbbells, or blocks) slightly wider than shoulder width.
- Get into a plank position with your body in a straight line.
- Lower your chest down between your hands, going deeper than a standard push-up allows.
- Press back up to full arm extension.
- Keep your core braced throughout to prevent your hips from sagging.
Coaching tips
- Only go as deep as your shoulder mobility comfortably allows — forcing extra depth can strain the shoulder joint.
- This variation increases the chest stretch, which can lead to greater muscle activation than standard push-ups.
- A great progression once standard push-ups become too easy.
Common mistakes
- Going deeper than your shoulder mobility allows, causing joint strain.
- Letting the hips sag instead of maintaining a straight body line.
Frequently asked questions
What can I use to elevate my hands for deep push-ups?
Push-up handles, hex dumbbells, sturdy books, or low blocks all work — anything stable that lets your chest drop below hand level safely.
Start tracking your workouts free
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