Deep Push Up Hold

Muscles worked

Setup

1. Place your hands slightly wider than shoulder-width apart on the floor with fingers spread wide.
2. Extend your legs back into a high plank position with feet together or hip-width apart.
3. Engage your core and glutes to create a perfectly straight line from your head to your heels.
4. Position your shoulders directly over your wrists and tuck your chin slightly for a neutral neck.

How to do it

1. Inhale as you lower your body slowly until your chest is just one to two inches above the floor.
2. Hold this bottom position for the prescribed duration, maintaining maximum tension throughout the body.
3. Take shallow, controlled breaths while keeping your abdominal wall braced and rigid.
4. Exhale forcefully as you push back up to the starting high plank position once the hold is complete.

Form checklist

• Keep elbows tucked at a 45-degree angle to the torso; do not flare them out to the sides.
• Maintain a neutral spine by preventing the hips from sagging or the lower back from arching.
• Ensure the chest remains the closest part of the body to the floor, not the hips or stomach.
• Keep your shoulder blades retracted and depressed (pulled back and down) throughout the hold.

Pro tips

• Focus on 'tearing the floor apart' with your hands to maximize tension in the pectorals and anterior deltoids.
• Actively squeeze your glutes and quads to turn the movement into a full-body brace, preventing energy leaks.
• Imagine pulling your chest toward the floor rather than just falling into the position to maintain active muscle engagement.

Make it harder

• Elevate your feet on a bench or step to shift more weight onto the upper chest and shoulders.
• Use parallettes or push-up handles to increase the range of motion, allowing you to hold the position even deeper than floor level.

Frequently asked

What muscles does the deep push up hold work?

The deep push up hold primarily targets the pectorals, and also works the erector spinae, rhomboids, and serratus anterior as secondary muscles.

What equipment do you need for the deep push up hold?

The deep push up hold requires no equipment — just your body weight.

Is the deep push up hold good for beginners?

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

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