Deep Push-up

pectoralschestdumbbell

Matutunan kung paano gawin ang Deep Push-up nang may tamang form at technique. Ang dumbbell exercise na ito ay pangunahing nagta-target sa iyong Pectorals, na may secondary emphasis sa Triceps, Shoulders.

Deep Push-up exercise demonstration na nagpapakita ng tamang form

Paano Gawin ang Deep Push-up

Sundin ang mga hakbang na ito para maisagawa ang Deep Push-up nang may tamang form:

  1. 1Magsimula sa mataas na plank position na may mga kamay na bahagyang mas malawak kaysa lapad ng balikat at tuwid na katawan.
  2. 2Ibaba ang dibdib patungo sa lupa sa pamamagitan ng pagbaluktot ng mga siko, na pinapanatiling malapit ang mga ito sa katawan.
  3. 3Itulak gamit ang mga palad upang i-extend ang mga braso at bumalik sa simula.
  4. 4Ulitin para sa nais na bilang ng repetitions.

Mga Muscles na Ginagamit sa Deep Push-up

Primary

pectorals

Secondary

tricepsshoulders

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:

P

Push / Pull / Legs

Push Day

U

Upper / Lower

Upper Day

F

Full Body

Any session

B

Bro Split

Chest Day

Training Day Types:pushupper

Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.

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Mga Madalas Itanong

Anong mga muscles ang ginagamit sa Deep Push-up?

Ang Deep Push-up ay pangunahing nagta-target sa iyong Pectorals. Ang mga secondary muscles na ginagamit ay kabilang ang Triceps, Shoulders. Dahil dito, ito ay isang epektibong exercise para sa pagbuo ng iyong chest.

Anong equipment ang kailangan ko para sa Deep Push-up?

Ang Deep Push-up ay nangangailangan ng dumbbell. Siguraduhing maayos ang pagkakakabit ng iyong equipment at may sapat kang espasyo para maisagawa ang kilusan na may buong range of motion.

Paano ko maisasagawa ang Deep Push-up nang may tamang form?

Simulan sa pamamagitan ng Magsimula sa mataas na plank position na may mga kamay na bahagyang mas malawak kaysa lapad ng balikat at tuwid na katawan. Ibaba ang dibdib patungo sa lupa sa pamamagitan ng pagbaluktot ng mga siko, na pinapanatiling malapit ang mga ito sa katawan. Itulak gamit ang mga palad upang i-extend ang mga braso at bumalik sa simula. Pagtuunan ng pansin ang kontroladong kilusan sa buong range of motion. Tingnan ang kumpletong step-by-step instructions sa itaas para sa kumpletong 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.

I-track ang Deep Push-up sa Cora

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