Push-ups and presses
Deep push-ups
- Kit
- Push-up handles
- Works
- chest · front delts · triceps
- Also
- abs · serratus · upper back
Deep push-ups are standard push-ups done on handles or parallettes so your chest can travel below your hands. The extra range loads the chest and front delts in a stretched position, which most floor push-ups never reach. Good for anyone who already owns a clean full push-up and wants more from the same movement without adding weight.
Form
How to do deep push-ups
- 1Set the handles just wider than shoulder width, grips running roughly in line with your body, and take a plank on them with hands under your shoulders.
- 2Squeeze your glutes and brace your abs so your ribs, hips and heels stay in one line, and tuck your elbows to about 45 degrees from your sides.
- 3Bend your elbows and lower until your chest sinks between the handles and you feel a stretch across the front of your shoulders. Breathe in on the way down.
- 4Pause for a moment at the bottom without letting your hips sag or your lower back arch, then press the floor away and breathe out as you rise.
- 5Lock out at the top with your shoulder blades spread, then begin the next rep. Slow the lowering down when speed starts to hide the depth.
- 6When the set gets hard, drop to your knees on the handles and keep going rather than cutting the range short.
Watch for
Common mistakes
Letting the hips drop as you reach the deeper bottom position.
Fix: Brace your abs and squeeze your glutes before the first rep, and lower only as far as you can hold that line.
Flaring the elbows straight out to the sides, which crowds the shoulders at full depth.
Fix: Keep your upper arms at roughly 45 degrees to your torso so your forearms stay vertical.
Bouncing out of the bottom to grab momentum.
Fix: Come to a brief stop with your chest low, then press smoothly without rocking your hips.
Variations
Easier and harder
Sessions
Put it in a workout
None of the fixed workouts uses it. Pick a workout for your kit, or start today's session on /gym.