---
title: "Deep Push-up"
description: "Begin in a plank position with your hands holding dumbbells on the floor, slightly wider than shoulder-width apart."
locale: en
slug: deep-push-up
url: "https://hi.fitness/exercises/deep-push-up"
primaryMuscle: "Mid chest"
secondaryMuscles: ["Front delts","Triceps"]
equipment: ["Dumbbell"]
category: "Strength"
format: "Reps"
video: "https://hi.fitness/exercise-media/public/video/0ba3569a-deep-push-up.mp4"
updatedAt: 2026-09-13T18:54:57+00:00
---
# Deep Push-up

Begin in a plank position with your hands holding dumbbells on the floor, slightly wider than shoulder-width apart.

## 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.

## Similar exercises

- [Normal Push-up](https://hi.fitness/exercises/normal-push-up) - Mid chest · Bodyweight
- [Push Ups Bodyweight](https://hi.fitness/exercises/push-ups-bodyweight) - Mid chest · Bodyweight
- [Wide Push Ups Bodyweight](https://hi.fitness/exercises/wide-push-ups-bodyweight) - Mid chest · Bodyweight
- [Chest Press Front Resistance Band](https://hi.fitness/exercises/chest-press-front-resistance-band) - Mid chest · Resistance band
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- [Elevated Push Up](https://hi.fitness/exercises/elevated-push-up) - Mid chest · Box
- [Archer Push Up](https://hi.fitness/exercises/archer-push-up) - Mid chest · Bodyweight
- [Clap Push Ups](https://hi.fitness/exercises/clap-push-ups) - Mid chest · Bodyweight