Deep Push-Up
Expert Advice
Keep your elbows close to your body to maximize triceps engagement and protect your shoulder joints.
How-to-do Steps
- Place two dumbbells on the floor at shoulder width and assume a push-up position, gripping the dumbbell handles.
- Lower your body slowly until your chest is below the level of the dumbbells.
- Push back up to the starting position, fully extending your arms.
Track Deep Push-Up in FitAI
Log your sets, reps, and weights automatically. Get AI-powered progressive overload recommendations and form feedback — personalized to your training history.
Muscles Worked
Deep Push-Up primarily targets the Chest, with Strength mechanics using Dumbbell. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Chest40%
Secondary
Biceps20%
Shoulders20%
Triceps20%
Equipment
Dumbbell
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Deep Push-Up work?
Deep Push-Up primarily targets the Chest. Secondary muscles involved include Biceps, Shoulders, Triceps. It is classified as a Strength exercise performed with Dumbbell.
How many sets and reps should I do for Deep Push-Up?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Deep Push-Up suitable for beginners?
Deep Push-Up is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
