Deep Push Up

Setup

1. 01Place two hex dumbbells or low blocks on the floor slightly wider than shoulder width.
2. 02Grip the handles with wrists neutral and set a straight line from head to heels.
3. 03Brace the trunk and squeeze the glutes before the first rep.
4. 04Position the hands roughly under the lower chest, not up by the shoulders.

Execution

1. 01Lower under control until the chest drops below the level of the hands.
2. 02Keep elbows angled roughly 45 degrees from the torso throughout.
3. 03Pause briefly in the deep stretch without collapsing the shoulders.
4. 04Press back up to full elbow lockout without letting the hips sag.

Checkpoints

• -Chest travels below hand level on every rep.
• -Body stays rigid from head to heels.
• -Shoulder blades move freely instead of staying pinned.
• -Wrists stay neutral on the handles.

Common mistakes

• -Cutting depth so the extra range is never used.
• -Letting the shoulders shrug up in the stretched position.
• -Sagging the hips to fake extra depth.
• -Bouncing out of the bottom instead of controlling it.