Deep push-ups are your next level push-up variation. If you have mastered traditional push-ups, it’s time to consider a deeper challenge. Traditional push-ups, while fantastic for building strength and endurance, can only take you so far. Deep push-ups offer a new dimension of difficulty and muscle engagement that can propel your fitness to new heights.

Deep push-ups, as the name suggests, involve lowering your body beyond the usual range of a traditional push-up. By using platforms or parallettes to elevate your hands, you allow your chest to dip lower, engaging more muscle fibers and enhancing the effectiveness of the exercise. This small adjustment brings a host of benefits and challenges, making it a worthy addition to your workout routine.

In this demonstration, we will use aerobic steps as elevating surfaces:

1. Place two aerobic steps parallel to each other, shoulder-width apart.
2. Position your hands on the steps, arms fully extended.

Execution:
1. Slowly lower your body between the steps, allowing your chest to dip below hand level.
2. Push back up to the starting position.
3. Repeat for desired reps.

When to do Deep Push-Ups

Before attempting deep push-ups, make sure that you have a solid foundation with traditional push-ups. You should be able to perform at least 20 consecutive traditional push-ups with perfect form. This indicates that your muscles and joints are ready for the deeper challenge.

Additionally, it's essential to have a good range of motion in your shoulders and wrists. If you have any existing injuries or limitations, consult a professional before trying deep push-ups.

Always perform deep push-ups after a proper warm-up and dynamic stretches for the shoulders, chest, and wrists.

Benefits

• Increased Muscle Activation: The greater range of motion recruits more muscle fibers, resulting in enhanced strength and muscle growth.
• Improved Stability and Balance: Going deeper requires more control, forcing your stabilizer muscles to work harder, which improves overall stability.
• Enhanced Joint Flexibility: The extended range of motion helps your shoulder joints adapt, promoting better joint health and flexibility.
• Muscular Flexibility: Reaching greater depths stretches your chest muscles, increasing their flexibility.
• Improved Posture: Deep push-ups help prevent back arching by strengthening the muscles that stabilize the upper back, leading to better posture.

How Deep to Go

Determining how deep to go in your deep push-ups depends on your strength, flexibility, and experience level:

• Start Small: Initially, focus on lowering your body just a bit below the hand level to get accustomed to the new range of motion.
• Listen to Your Body: Pay attention to any discomfort or strain, especially in your shoulders and wrists. Pain is a signal to stop and reassess your form or depth.
• Gradual Progression: As your strength and flexibility improve, gradually increase the depth. Aim to lower your chest as close to the platforms as possible without compromising form.
• Max Depth: Ideally, aim for your chest to be a few inches below your hands. This ensures maximum muscle activation without overextending or risking injury.
• Consistency: Consistently practicing and gradually pushing your limits will help you perform deep push ups safely.

Deep push-ups are all about dipping deeper below your hands to increase the range of motion and engage more muscle fibers. You can do this by placing your hands on an elevated surface. 

Progression Steps for Beginners

• Start with traditional push ups
• Perform traditional push-ups, but this time let your chest touch the floor.
• Use dumbbells to slightly elevate your hands, and perform the traditional push ups, touching the floor with your chest as you descend. 
• Start your deep push ups using the aerobic steps, with a partial range of motion, and gradually increase the depth as your strength improves.

Tips

• Inhale as you lower your body. Exhale as you push back up to the starting position. Focusing on your breath helps your muscles get the oxygen they need.
• Make sure your core is engaged to keep your hips from drooping.
• Keep your elbows at a 45-degree angle to avoid unnecessary shoulder strain.
• Only go as deep as your strength and flexibility allow. Over time, your range of motion will improve.

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