Push-ups
The reference upper-body exercise: chest, triceps and shoulders, nothing to buy, and a rep that is easy to judge.
The movement
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How to do it
- Hands slightly wider than your shoulders, body in one straight line from head to heels.
- Lower until your chest is roughly a fist above the floor, elbows around 45 degrees from your body.
- Push back up without letting your hips drop or rise.
The two mistakes that cost you reps
- Hips sagging: the set gets easier, the abs stop working, and the line breaks.
- Half reps: stopping halfway down is the most common way to lose a challenge on a technicality.
How Orusta counts it
A rep counts when your elbows go past roughly 90 degrees and your arms then return to full extension.
Easier, harder
Easier
Hands on a bench or a step. The higher your hands, the lighter it gets.
Harder
Feet elevated, or slow down the way down to three seconds.
What a good set looks like
A solid set is 20 to 30 clean reps. Past 40, elevate the feet rather than adding numbers.