Wide-Grip Push-ups

How to do it

Same as the standard push-up, with hands placed outside shoulder width. Lower your body until your chest touches the floor and press back to full elbow extension, moving 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

• Flaring the elbows to a right angle, so the shoulders take the load.
• Shortening the range as the set goes on, dropping only a few inches.

Workouts that use wide-grip push-ups

• Flash Flood

  5 minute AMRAP — 12 Skater Jumps (Total), 10 Wide-Grip 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.