Chest · Dumbbell
Deep Push-up
How to do the deep push-up, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Intermediate
- Logged as
- Reps
- Movement
- HorizontalPush
- Mechanic
- Compound
How to do it
Place a dumbbell flat under each hand and grip the handles in a push-up position. Lower your chest below the level of the handles to get a deeper stretch than a floor push-up, then press back up to full extension. Keep your body in a straight line throughout.
- 1Feel a deep stretch in your chest as you sink below your hands
- 2Keep your core tight and hips level the whole time
- 3Press through your palms and squeeze your chest at the top
Common mistakes
- Do not let your hips sag or your head drop forward
- Avoid flaring your elbows wide; keep them around 45 degrees
- Do not let the dumbbells wobble or roll; grip them firmly
Muscles worked
The deep push-up mainly works the mid chest, with the triceps, upper chest, lower chest, forearms, upper abs, and front delts assisting.
- Mid ChestPrimary
- TricepsSupport
- Upper ChestSupport
- Lower ChestSupport
- ForearmsSupport
- Upper AbsSupport
- Front DeltsSupport
- Lower AbsMinor
- ObliquesMinor
Kovo programs the deep push-up for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More chest exercises
- How to do the archer push-up
- How to do the assisted dip
- How to do the resistance band chest flyes
- How to do the resistance band push-up
- How to do the barbell bench press
- How to do the paused bench press
Last reviewed June 2026.