Deep Push-ups

What changes

In a normal push-up the range stops when the chest hits the floor. Here the chest can drop another 10-15 cm, stretching the pec to a length you cannot reach on the floor. Greater range = more controlled muscle stimulus = more adaptation.

Execution

Supports on the floor at shoulder width. Neutral grip (thumbs forward). Lower with control until the chest is below hand level. From the bottom, drive up powerfully.

Caution

Extra range also means more stress on the anterior shoulder capsule. With a shoulder injury history, introduce this gradually.

Bonus

Excellent prep for ring dips, where instability is an added factor.