Smart Workout Diary

Dumbbell Deep Push-Up

The dumbbell deep push-up is a push-up performed with the hands gripping stable dumbbells, allowing the chest to travel below hand level. It primarily trains the chest, with significant assistance from the triceps and shoulders, while building upper-body pressing strength and control.

Demonstration

Dumbbell Deep Push-Up — demonstration 1
Dumbbell Deep Push-Up — demonstration 2

Instructions

  1. Set up stable dumbbells on a non-slip surface, parallel to each other and about shoulder-width apart.
  2. Grip the handles and step or walk your feet back into a high plank; keep your body straight from head to heels and brace your abdomen.
  3. Lower under control by bending the elbows at roughly a 30–45-degree angle from your torso, allowing your chest to move below hand level only as far as your shoulders remain comfortable.
  4. Press through the dumbbells to return to the plank, fully extending the elbows without losing your rigid body line. Keep both dumbbells from rolling throughout the set.
Muscle Group
Chest
Other Muscle Groups
Triceps, Front Delts
Type
Strength
Mechanics
Compound
Equipment
Dumbbell
Difficulty
Intermediate

Technique tips

  1. Prioritize stability: use hex dumbbells or dumbbells that cannot roll, and keep them on a firm, non-slip surface.
  2. Control the depth: the extra range is useful only while your shoulders stay stable and pain-free; do not force the bottom position.
  3. Avoid sagging or piking: keep ribs and hips stacked by maintaining abdominal and glute tension throughout each repetition.
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