Standard Push-ups

How to do it

Start in a high plank. Lower your body until your chest physically touches the floor. Press back up to full elbow extension. The body moves as a single, rigid plank.

The coaching cue

"Screw your hands into the floor." Point your index fingers straight ahead and twist outward to create torque in the shoulder capsule.

What changes inside an AMRAP

Breathe in on the descent, aggressively exhale on the press. Do not hold your breath, or your heart rate will redline instantly.

Common mistakes

• Letting the hips sag so the chest reaches the floor before the shoulders do.
• Stopping short of the floor once fatigue sets in.
• Pressing the head and shoulders up first and leaving the hips behind.

Workouts that use standard push-ups

• Whiplash

  5 minute AMRAP — 8 Broad Jumps (Turn and repeat), 12 Standard Push-ups

• The Regulator

  10 minute AMRAP — 20 Glute Bridges, 10 Standard Push-ups, 20 High Knees

• The Metronome

  15 minute AMRAP — 20 Single-Leg Glute Bridges (10/leg), 10 Standard Push-ups, 40 Jumping Jacks

• The Press Gauntlet

  5 minute AMRAP — 6 Hand-Release Push-ups, 8 Standard Push-ups

• Pectoral Panic

  5 minute AMRAP — 5 Diamond Push-ups, 5 Standard Push-ups, 5 Wide Push-ups

• Equilibrium

  10 minute AMRAP — 12 Standard Push-ups, 15 Reverse Snow Angels

• The Lever

  10 minute AMRAP — 12 Standard Push-ups, 12 Back Widow

• Base Camp

  15 minute AMRAP — 15 Fast Air Squats, 10 Standard Push-ups, 15 Strict Sit-ups

• Crossfire

  20 minute AMRAP — 20 Cross-Body Climbers, 10 Standard Push-ups, 15 Bodyweight Good Mornings, 20 Double-Tap Jumps

• The Wall

  20 minute AMRAP — 20s Bottom Squat Hold, 15 Dead Bugs, 10 Standard Push-ups, 20 Jumping Jacks

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.