Deep Push Up
Learn how to do the Deep Push Up with proper form and technique. This dumbbell exercise primarily targets your Pectorals, with secondary emphasis on Triceps, Shoulders.
How to Do the Deep Push Up
Follow these steps to perform the Deep Push Up with correct form:
- 1Start in a high plank position with your hands slightly wider than shoulder-width apart and your body in a straight line.
- 2Lower your chest towards the ground by bending your elbows, keeping them close to your body.
- 3Push through your palms to extend your arms and return to the starting position.
- 4Repeat for the desired number of repetitions.
Deep Push Up Muscles Worked
Primary
Secondary
Exercise Details
- Equipment
- dumbbell
- Body Part
- chest
- Category
- Main
Recovery & Training Frequency
- Recommended Recovery Time
- 2–3 days
- Weekly Frequency
- 2–3 sessions per week
- Why
- Isolation work on large muscles produces targeted damage but lower systemic fatigue than compound variants. 48–72 h between sessions is generally adequate for intermediate trainees.
Sets & Reps by Goal
Strength
- Sets
- 3–4
- Reps
- 5–8
- Rest
- 90–120 s
Isolation movements can be trained with moderate loads for strength, though peak strength expression is secondary to compound lifts.
Hypertrophy
- Sets
- 3–5
- Reps
- 10–20
- Rest
- 45–90 s
Isolation exercises shine in the 10–20 rep range with a 2-second eccentric. Taking the final set close to failure drives maximum hypertrophic stimulus.
Endurance
- Sets
- 2–4
- Reps
- 20–30
- Rest
- 20–45 s
Light-load, high-rep isolation work is useful for rehab, joint health, and pump-focused training.
Which Workout Splits Include Deep Push Up?
Based on the muscles this exercise targets, it fits naturally into these training splits and day types:
Push / Pull / Legs
Push Day
Upper / Lower
Upper Day
Full Body
Any session
Bro Split
Chest Day
Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.
Related Exercises
Frequently Asked Questions
What muscles does the Deep Push Up work?
The Deep Push Up primarily targets your Pectorals. Secondary muscles worked include Triceps, Shoulders. This makes it an effective exercise for developing your chest.
What equipment do I need for the Deep Push Up?
The Deep Push Up requires dumbbell. Make sure your equipment is properly set up and you have enough space to perform the movement with full range of motion.
How do I perform the Deep Push Up with proper form?
Start by Start in a high plank position with your hands slightly wider than shoulder-width apart and your body in a straight line. Lower your chest towards the ground by bending your elbows, keeping them close to your body. Push through your palms to extend your arms and return to the starting position. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.
How often should I do the Deep Push Up?
For most people, allow 2–3 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Isolation work on large muscles produces targeted damage but lower systemic fatigue than compound variants. 48–72 h between sessions is generally adequate for intermediate trainees.
What are the best sets and reps for the Deep Push Up?
It depends on your goal. For strength: 3–4 sets of 5–8 with 90–120 s rest. For hypertrophy (muscle growth): 3–5 sets of 10–20 with 45–90 s rest. For endurance: 2–4 sets of 20–30 with 20–45 s rest.
Which workout splits is the Deep Push Up best for?
The Deep Push Up fits well into the following training splits: Push / Pull / Legs (Push Day), Upper / Lower (Upper Day), Full Body (Any session), Bro Split (Chest Day). It is classified as a push, upper movement.
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