Deep Push-Up Hold
UpdatedBuild strength & endurance! Hold the deepest part of a push-up to improve your chest, shoulders, and triceps.
The Deep Push-Up Hold is a compound exercise that mainly works the chest and triceps, with help from the back. No equipment needed: it uses just your bodyweight.
Deep Push-Up Hold Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Triceps (triceps brachii)
Secondary
Chest (pectoralis major, sternal head); Boxer Muscle (serratus anterior)
Deep Push-Up Hold Variations and Alternatives
How to do the Deep Push-Up Hold
Deep Push-Up Hold
Positioning
1. Start in a plank position:
Place your hands slightly wider than shoulder-width apart.
Keep your feet together, with your toes tucked under.
Your body should form a straight line from your head to your heels.
Movement
Slowly lower your body towards the floor:
Bend your elbows and keep them close to your body.
Lower yourself until your chest touches the ground or very close to it.
2. Hold this position:
Engage your core to maintain stability.
Keep your back flat and avoid sagging your hips.
Maintain the hold for a set duration, such as 10 to 30 seconds, focusing on breathing steadily.
To return, push through your palms to raise your body back to the starting plank position.
Tips
Keep your head in a neutral position, looking slightly ahead of you.
If you're a beginner, you can perform this exercise on your knees instead of your toes.
Ensure your core is tight throughout the movement to protect your lower back.
Deep Push-Up Hold FAQs
What muscles does the Deep Push-Up Hold work?
The Deep Push-Up Hold mainly works the chest and triceps, with help from the back. The main muscles are the pectoralis major and triceps brachii.
What equipment do you need for the Deep Push-Up Hold?
None. The Deep Push-Up Hold is a bodyweight exercise, so you can do it anywhere.
Is the Deep Push-Up Hold a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Deep Push-Up Hold go on?
It belongs on push day in a push/pull/legs routine.
What are some Deep Push-Up Hold variations and alternatives?
Similar exercises include the Clock Push-Up, Dumbbell Elevated Push-Up, Parallel-Bar Deep Push-Up and Dive Bomber Push-Up.
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