Bodyweight Mastery: Push

How to complete Bodyweight Mastery: Push

Twenty strict push-ups with your chest touching the floor each rep is a genuine upper-body benchmark, far harder than 20 half-range reps. It proves real pressing strength in your chest, shoulders, and triceps plus the core stability to keep your body rigid.

1. Set your hands just outside shoulder width and brace your glutes and abs so your body is one straight plank
2. Lower under control until your chest grazes the floor, elbows tracking back at roughly 45 degrees
3. Press all the way up to locked elbows; a half rep does not count
4. Build capacity with sets close to failure and short rest if 20 unbroken is still out of reach
5. Test fresh, early in a session before fatigue, and count only chest-to-floor reps

Tips

• Elevate your hands on a bench to train full range while you build toward floor reps
• Flaring elbows to 90 degrees wrecks shoulders and kills your press; keep them tucked
• Don't let your hips sag or pike, a broken plank is a failed rep

What counts as done

You performed 20 consecutive push-ups, each touching chest to floor and locking out at the top.