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Chest

Depth Push Up

The Depth Push Up is a plyometric exercise with no equipment for your chest. Share of the load in the Zulta muscle model: mid chest 33%, front delts 14% and lower chest 10%.

Level: AdvancedEquipment: Bodyweight

How to do it

  1. Place two low boxes or stacked plates just outside shoulder-width and start in a high plank with a hand on each.
  2. Lift both hands off the boxes and drop them to the floor between them.
  3. Absorb the landing by bending the elbows and lowering the chest toward the floor.
  4. Immediately push up explosively so your hands leave the floor.
  5. Land your hands back on the boxes and reset before the next rep.

Tips

  • Spend as little time on the floor as possible between landing and pushing.
  • Start with a low drop height and raise it only when landings feel soft.

Common mistakes

  • Landing with straight, locked elbows.
  • Letting the hips sag on landing.
  • Pausing on the floor so the rebound is lost.

Muscles worked by the Depth Push Up

  • Mid chest Primary33%
  • Front delts Secondary14%
  • Lower chest Primary10%
  • Upper chest Secondary10%
  • Triceps (lateral head) Secondary9%
  • Triceps (medial head) Secondary6%
  • Serratus anterior Minor6%
  • Triceps (long head) Minor4%
  • Lower abs Stabilizer3%
  • Upper abs Stabilizer3%
  • Obliques Stabilizer2%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

The push up is a closed-chain bench press: same chest, front delt and triceps pattern, with more serratus because the shoulder blades move freely and a plank-like core demand.

Depth Push Up alternatives

Same equipment

Easier

Make it easier

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Frequently asked questions

What muscles does the Depth Push Up work?

Mainly the mid chest and lower chest. The front delts, upper chest, triceps (lateral head) and triceps (medial head) assist.

Is the Depth Push Up good for beginners?

The Depth Push Up is rated advanced. If you are new, learn the Plyometric Push Up first and build up from there.

What is a good alternative to the Depth Push Up?

For example the Clap Push Up, Plyo Push Up on Box and Plyometric Push Up. They train mostly the same muscles.

Sources

  • Calatayud et al. 2015, JSCR 29(1):246-253 (bench press vs push up)
  • Cogley et al. 2005, JSCR 19(3):628-633 (hand positions)

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