Deep Push-Up Hold
Build strength & endurance! Hold the deepest part of a push-up to improve your chest, shoulders, and triceps.
Muscle Groups
Primary
Secondary
Instructions
Deep Push-Up Hold
Positioning
1. Start in a plank position:
- Place your hands slightly wider than shoulder-width apart.
- Keep your feet together, with your toes tucked under.
- Your body should form a straight line from your head to your heels.
Movement
1. Slowly lower your body towards the floor:
- Bend your elbows and keep them close to your body.
- Lower yourself until your chest touches the ground or very close to it.
2. Hold this position:
- Engage your core to maintain stability.
- Keep your back flat and avoid sagging your hips.
3. Maintain the hold for a set duration, such as 10 to 30 seconds, focusing on breathing steadily.
4. To return, push through your palms to raise your body back to the starting plank position.
Tips
- Keep your head in a neutral position, looking slightly ahead of you.
- If you're a beginner, you can perform this exercise on your knees instead of your toes.
- Ensure your core is tight throughout the movement to protect your lower back.