Technique
- Start from standing with a pair of dumbbells in hand
- Place your hands on the floor and jump back into a Plank, performing a Deep pushup using the dumbells as parallettes.
- Jump your feet back in and stand up
- Perform a overhead press to finish the rep.
Form tips
- Move in one continuous motion from the bottom of the squat to the overhead press.
- Ensure your back stays flat during the deep pushup phase.
Logging: Total weight used.
Muscles
Strength
Primary
- Shoulders
- Chest
- Triceps
- Neck
- Back
- Spine
- Serratus anterior
Secondary
- Biceps
- Forearms
- Abs
- Obliques
- Pelvis
- Legs
- Quadriceps
- Glutes
- Hamstrings
- Rotator cuff
- Hip adductors
Flexibility
Primary
- Shoulders
- Chest
Secondary
- Biceps
Individual muscles
Individual muscles
- Anterior deltoid
- Pectoralis major (clavicular head)
- Triceps brachii (long head)
- Triceps brachii (medial head)
- Triceps brachii (lateral head)
- Serratus anterior
- Rectus abdominis
- External oblique
- Internal oblique
- Gastrocnemius
- Soleus
- Rectus femoris
- Vastus medialis
- Vastus intermedius
- Vastus lateralis
- Iliacus
- Psoas major
- Upper trapezius
- Levator scapulae
- Spinalis thoracis
- Longissimus thoracis
- Iliocostalis
- Gluteus maximus
- Semitendinosus
- Semimembranosus
- Biceps femoris (long)
- Biceps brachii (short head)
- Brachialis
- Brachioradialis
- Lower trapezius
- Middle deltoid
- Supraspinatus
Equipment
Appears in
Strength
Flexibility
Cardio
Other disciplines
Joint movements
Regressions
Deep pushup
Novice
Plank squat thrust
Beginner
Double dumbbell overhead press
Novice
Dumbbell clean
Novice
View Similar Exercises
View Similar Exercises
Press burpee
Intermediate
Table top jumps
Novice
Jack burpee
Intermediate
Roll burpee
Novice
Pushup burpee without jump
Novice
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