The 100 Push Up Challenge – Week 11 – More Than Lifting

The 100 Push Up Challenge – Week 11

The 100 push up challenge is a weekly challenge running all year. Each week I put out a new challenge with fresh variations to test your skills in a new way. This week we add Deep Push Ups into the mix.

Yo yo yo,

Its week 11 of the 100 Push Up Challenge, we are almost a quarter of the way through!

Last week we introduced Spiderman Push Ups into the mix, a complex compound push up that you should have really noticed in your core.

If you missed last week’s challenge check it out here:

100 Push Up Challenge Week 10

To catch up on all of the challenge check out the 100 Push Up Challenge Page:

The 100 Push Up Challenge

This week we will be introducing yet another push up variation into the mix, it’s something really simple that will create a new challenge in the form of Range Of Motion.

It’s the Deep Push Up . . .

Anyway we won't mess about, let’s get started!

The 100 Push Up Challenge Week 11

The Workout

Set 1 - 20 Deep Push Ups
Set 2 - 20 Spiderman Push Ups
Set 3 - 20 Lateral Plank Push Ups
Set 4 - 20 Linear Push Ups
Set 5 - 20 Knee To Chest Push Ups​

You may be think 'Deep Push Ups?  That seems pretty simple'

It is really, but the focus of this isn't the difficulty of the exercise. It's more about increasing the range of motion.

Using the greatest Range available in this exercise is going to make it much harder. The lower you can go in this push exercise the better, so don't hold back!

They're called DEEP Push Ups for a reason . . . 

How To Do Deep Push Ups

Deep Push Ups are simple because they are basically just regular push ups.

The difference is that ambiguous ‘deep’ at the start.

To do these push ups you will need to raise your hands up off the floor slightly, the obvious way to do this is using dumbbells down the gym.

What you are trying to do is just increase the range of motion so that you can go deeper than normal push ups.

You want to get your shoulders to your hand level.

Set yourself up with the dumbbells, with your hands slightly wider than usual so you can get past your hands, but you don’t want to be doing ‘wide push ups’.

Lower yourself as normal but go past your hands until you either get your chest to the floor, or get your shoulders in line with your hands.

Then you just return to the start to complete the rep.

So what do you do if you don’t have dumbbells, or even a gym membership?

I set up two chairs next to my sofa to provide the leverage. This enables me to do them at home without buying any training equipment. It also allows me to get even lower than I could with the dumbbells, but it isn’t necessary to go any deeper.

Now Put The Work In!

We have passed the 10 week mark, 20% of the way through the Year and this Challenge.

It is going to get really crazy over the next few weeks so make sure you have caught up on the previous week’s challenges so you don’t get left behind.

Like I said before, if you aren’t doing these workouts you will not be able to tackle the later challenges.

Each week we are building towards more and more difficult and technical push up variations, and if you have been keeping up, you will know these challenges evolve pretty quickly.

Every month that passes leaves us with a totally new level of workout. This progressive nature means that every week will compound over the course of the year to enable you to take on the super extreme variations in the latter part of the year.

So its time to pull you finger out.

Get on the floor and show us your mad skills.

20 reps on the count . . .

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And as a special bonus I'll give you my Foundation Workout FREE so you aren't left just pushing, you can take your skills to the next level with a Total Body Workout you can try in your next session.


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About the Author

Hey, I'm Rhys and I'm the Coach at MoreThanLifting I am a gymnast, calisthenics enthusiast and personal trainer. I help people get into great shape with bodyweight strength and skill training.

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