Male

Deep Push-up

Muscles involved

If you want to take your chest workouts to the next level without loading heavy plates, the deep push-up is exactly what your routine needs. By allowing a greater range of motion compared to standard push-ups, your chest muscles experience a significantly deeper stretch at the bottom of every single rep. This extra stimulus quickly leads to increased strength, better muscle density, and maximum muscle engagement throughout your set. Working strictly with your own bodyweight forces your upper body to stabilize and generate real power from the most challenging position. Adding this dynamic movement to your weekly training will completely transform your pressing capacity, helping you build a stronger, more defined chest while feeling a constant tension that truly delivers visible results over time.

How to do it

1. Start in a high plank position with your hands placed on the floor directly under your shoulders, but slightly wider than shoulder-width apart. 2. Lower your chest towards the floor, allowing your elbows to flare out at about a 45-degree angle, until your chest is just above the ground. 3. Pause at the bottom of the push-up, feeling a stretch in your chest. 4. Press through your palms to push your body back up to the starting plank position.

Equipment required

Peso corporal

Muscles worked

Tips

- Maintain a straight line from your head to your heels; do not sag your hips. - Lower your chest all the way to the floor (or as deep as possible) for a full stretch. - Squeeze your chest and triceps at the top of the movement. - Keep your shoulder blades retracted and stable to protect your shoulders.