To perform a deep push-up, lower your body all the way down, allowing your sternum to gently touch the floor, and then push back up.
Understanding Deep Push-Ups
Deep push-ups are essentially standard push-ups performed with an increased range of motion. This additional depth can enhance muscle activation and overall strength gains, as shown in the YouTube reference: ![Part of a video titled DEEP PUSH UPS For Beginners In 1 Minute - YouTube]()
Key Steps
| Step | Description |
|---|---|
| Starting Position | Begin in a standard push-up position with hands shoulder-width apart, body in a straight line from head to heels, and core engaged. |
| Lowering Phase | Slowly lower your body, allowing your chest to go beyond your hand level until your sternum gently touches the floor. Inhale as you descend. |
| Pushing Phase | Push back up to the starting position, exhaling as you do so. Maintain a straight line and engage your core. |
Tips for Success
- Control the Movement: Avoid dropping to the bottom. Focus on a smooth, controlled descent and ascent.
- Engage Your Core: Keep your core tight throughout the movement to protect your lower back.
- Maintain Proper Form: Ensure your body is in a straight line from head to heels. Avoid sagging in the hips or raising your glutes.
- Breathing: As the video suggests, breathe in as you go down and breathe out as you push back up.
- Progress Gradually: If you are new to deep push-ups, start with a smaller range of motion and gradually increase it as you gain strength and flexibility.
- Listen to Your Body: Stop if you feel any pain and rest as needed.
- Use a Elevated Surface: If you can't go all the way down, you can place your hands on an elevated surface such as a bench to make the movement easier to achieve full range of motion.
By following these steps and tips, you can safely and effectively perform deep push-ups and enhance your strength and fitness.
