How to Do Deep Push Up

Deep Push Up is a chest exercise using bodyweight, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Chest

Equipment

Bodyweight

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Deep Push Up

  1. 01Place your hands on elevated surfaces like blocks or handles wider than shoulder width.
  2. 02Set your feet together and maintain a rigid plank position from head to toe.
  3. 03Lower your chest past the level of your hands until you feel a deep stretch in the pectorals.
  4. 04Pause briefly at the bottom of the range.
  5. 05Drive through the palms to return to the starting position while exhaling.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Deep Push Up

Primary Stabiliser Inactive

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Primary movers

  • Chest Pushes the arms forward and across the body.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Engage your shoulder blades by pulling them together as you reach the bottom of the movement to protect the joint.

Same coaching engine used inside the A90 app

05 / FAQ

Deep Push Up questions

What muscles does Deep Push Up work?

Deep Push Up is catalogued as a chest exercise in A90 Training Club, with the chest as its primary muscle group.

How do you do Deep Push Up correctly?

Place your hands on elevated surfaces like blocks or handles wider than shoulder width. Set your feet together and maintain a rigid plank position from head to toe. Lower your chest past the level of your hands until you feel a deep stretch in the pectorals. Pause briefly at the bottom of the range. Drive through the palms to return to the starting position while exhaling.

What is the A90 coach tip for Deep Push Up?

Engage your shoulder blades by pulling them together as you reach the bottom of the movement to protect the joint.

Is Deep Push Up suitable for beginners?

Deep Push Up is rated intermediate in the A90 Training Club catalogue.

Do you need equipment for Deep Push Up?

No. Deep Push Up is listed as a bodyweight movement in the A90 catalogue, so you can train it with no kit.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes deep push up into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

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