Deep push-up

Category

Chest

Difficulty

Intermediate

Equipment

Bodyweight

Primary muscles

Pectoralis Major, Deltoids

Secondary muscles

Triceps Brachii

How to do it

1. 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.
2. Engage your core and ensure your body forms a straight line from your head to your heels.
3. Lower your chest towards the floor by bending your elbows, allowing your chest to go deeper than your hands.
4. 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.