Start in a full push-up position with your hands under your shoulders and your body in a straight line. Lower yourself all the way down until you are flat on the floor, then lift your hands and feet off the ground at the same time, arching gently so your chest and thighs hover - like a sky diver in free fall. Place your hands back down and press yourself all the way up to the start. The hand lift is the honesty check here: if your palms can't leave the floor, you were resting on them.

Works: chest, shoulders, triceps, lower back, glutes

Breathing: Inhale as you lower, exhale through the sky diver lift, inhale as you reset your hands, exhale as you press back up.

Common Mistakes: Dropping to the floor instead of lowering under control, jerking the head and neck up to fake the lift, and rushing the press-up so the hips leave the floor before the chest.

Make Easier: Skip the hand and foot lift and simply lower to the floor and press back up, or work on regular Push-Ups until the full lower feels controlled.

Make Harder: Hold the sky diver position for a 2-count on every rep, or slow the lowering phase to a 3-count for maximum time under tension.