Deep Push Up Between Dumbbells

Muscles worked

Setup

1. Place two hex dumbbells on the floor parallel to each other, slightly wider than shoulder-width apart.
2. Grip the handles firmly with a neutral grip (palms facing each other) to reduce wrist strain.
3. Step your feet back into a high plank position, creating a straight line from your head to your heels.
4. Engage your core and glutes to stabilize your pelvis and prevent lower back arching.

How to do it

1. Inhale as you slowly lower your body, allowing your chest to pass between the dumbbells until you feel a deep stretch in the pectorals.
2. Keep your elbows tucked at approximately a 45-degree angle relative to your torso to protect the shoulder joints.
3. Exhale and drive through your palms to push back to the starting position, fully extending your arms without locking the elbows.
4. Maintain a controlled tempo, taking roughly two seconds to lower and one second to explode upward.

Form checklist

• Ensure the dumbbells are stable and won't roll outward during the descent.
• Keep your neck neutral by looking at a spot on the floor about six inches in front of the dumbbells.
• Do not let your hips sag; maintain a rigid plank throughout the entire set.
• Focus on bringing the chest below the level of the handles to utilize the increased range of motion.

Pro tips

• Actively 'squeeze' the dumbbell handles toward each other as you push up to maximize pectoral contraction.
• Pause for one second at the bottom of the movement to eliminate momentum and maximize the stretch on the muscle fibers.

Make it harder

• Elevate your feet on a bench or box to shift more weight onto the upper chest and shoulders.
• Slow down the eccentric phase to 4 seconds to increase time under tension.

Frequently asked

What muscles does the deep push up between dumbbells work?

The deep push up between dumbbells primarily targets the pectorals, and also works the obliques and serratus anterior as secondary muscles.

What equipment do you need for the deep push up between dumbbells?

The deep push up between dumbbells uses dumbbell.

Is the deep push up between dumbbells good for beginners?

The deep push up between dumbbells is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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