Push-ups

How to do it

Start in a high plank. Lower the body until the chest touches the floor, keeping elbows tracking back at a 45-degree angle. Press back to full lockout.

The coaching cue

"Your body is a single sheet of steel."

What changes inside an AMRAP

Do not let your hips sag to touch the floor before your chest does.

Common mistakes

• Bouncing the chest off the floor to get out of the bottom.
• Letting the elbows flare wide so they no longer track back at an angle.

Workouts that use push-ups

• The Four Horsemen

  20 minute AMRAP — 10 Push-ups, 15 V-Ups, 20 Air Squats, 30 Jumping Jacks

• Dorsal Engine

  20 minute AMRAP — 12 Back Widow, 20 Alternating Lunges, 10 Push-ups, 30 Jumping Jacks

• First Contact

  10 minute AMRAP — 15 Air Squats, 15 Strict Sit-Ups, 10 Push-Ups

Run one with your friends

Every workout above runs on a shared countdown — one clock for the whole crew, one leaderboard, wherever everyone is training.