Watch the video below to see a demonstration of proper form and technique for the depth push up exercise. You can also check out some more chest exercise videos or find exercises for other muscle groups.
Instructions for Depth Push Up
To perform a set of depth push ups:
Start on the ground on your hands and knees, with your arms straight
and hands placed directly beneath your shoulders on a pair of hexagonal dumbbells. Straighten your
legs out so your weight is supported on your hands and toes only, with your shoulders, hips, knees and
ankles all forming a straight line (when viewed from the side). Your trunk should be in a neutral position
and your shoulders relaxed
Eccentric (Lowering) Motion
While maintaining the alignment of your body, bend at
the elbows to lower yourself toward the ground and stop when your elbows are behind your back. Your
body should move as a unit, with no part trailing any other. Remember to breathe normally and
maintain full body tension throughout the entire movement.
Pause at the bottom position for a 1 sec count while maintaining
Concentric (Upward) Motion
Push through your hands and into the dumbbells to raise
your body up until your arms are fully extended. Your body should move as a unit, with no part trailing
any other. Remember to breathe normally and maintain full body tension throughout the entire
Repeat steps 1 through 4 until you have completed the desired number
of depth push up repetitions before resting.
This completes one set of depth push ups.