Deep Pushup

Written By: Todd Kuslikis
October 11, 2011

This exercise works your chest muscle in a unique way. Because you are getting a fuller range of motion you can target the muscle fibers in your chest more effectively. Think of it this way, although this is not a perfect analogy, the muscle fibers in your muscle is similar to rubber band. As he stretched the rubber band you put more strain the further you go out. When the muscle elongates more, and when the muscle is in a stressful position, like during exercise, the muscle fibers tear more quickly.

How to do a Deep Pushup:

For this exercise you will be in a normal push-up position, however your hands will be on two chairs or stools. Lower yourself down between the chairs and press back up. Repeat.

Muscle group worked:

This exercise strengthens the chest muscle region.

Target Repetitions for Muscle Growth: 6-8

Target Repetitions for Muscle Tone/Endurance: 8-12

Why a Deep Pushup works:

The key to the effectiveness of this exercise is to allow your body to get a full range of motion. The limitations of a normal push-up come from doing it on the ground so your body can’t get lower. When you use chairs or stools your body can get lower. This is a long gaze the muscle further and allows you to recruit more of the fibers.

Tips: Go to full fatigue on this exercise. It will probably be more difficult for you when you are in the lowest position. If you want to strengthen the muscle even more and fatigue it out stay in that low position and decrease the range of motion so that you’re focusing only on a small region.

Important!: Breathe in as you lower yourself down, breathe out as you press back up.

Show/Hide Comments (2 comments)
L
2 Comments
  1. Phil

    I believe the word would be “elongate” as in elongate the muscle further (in other words, stretch it or make it longer) … not “a long gaze”

    Reply
  2. Lydia

    “the muscle fibers in your muscle is similar to rubber band.” should be “the muscle fibers in your muscle are similar to rubber band.”

    “As he stretched the rubber band you put more strain the further you go out.” should be “As you stretched the rubber band you get more strain the further you go out.”

    “The limitations of a normal push-up come from doing it on the ground so your body can’t get lower.” sounds better as “The limitations of a normal push-up comes from doing it on the ground so your body can’t get any lower.”

    “This is a long gaze the muscle further and allows you to recruit more of the fibers.” I don’t know what you mean since a synonym for gaze is look or stare. Maybe you mean graze like a cut.

    Reply
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