Why: The push-up (along with the air squat, burpee, and sit-up) is one of the most effective, simplest bodyweight movements you can perform. You’ll build upper body strength and core strength, and you’ll also build the necessary strength and stability to perform more challenging pushing movements like handstand push-ups.
Set-Up: Start in a plank position with your arms fully extended. Your hands should be on the ground and shoulder-width apart. Your legs should be straight with only the balls of your feet on the ground. Brace the core and keep the body rigid.
Execution: Lower your chest and thighs to the ground. Keep your elbows in close to your body. To complete the movement, press to reach full arm extension.
Points of Performance: To get a “good rep,” ensure the following:
– You start and finish the movement with both arms fully extended
– Your chest and thighs touch the ground at the same time—no “worming”
– If the workout calls for a hand-release push-up, both hands must leave the ground while at the bottom of each rep before pressing up
Pro-Tip: For WODs with high-volume push-ups (like the benchmark WOD “Angie”) keep the sets small. Big sets of push-ups can make you hit a wall early, making it difficult to complete the reps.