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The 100 Push Up Challenge – Week 4

Rhys Morgan

In the 100 Push Up Challenge Week 4, we bring all of the variations we have done this month into 1 session. The 100 push up challenge is a weekly workout running through 2021, getting progressively harder each week, from basic to extreme.

 Yo yo yo, Week 4 already!

This week of the challenge we are dropping the regular push up!

 This is pretty exciting because we are now doing push ups, but not actually a regular push up. Don’t worry they will come back in other forms.

From here on in we are going to be getting crazier and crazier, so if you haven’t checked out the previous challenges try them first on the 100 Push Up Challenge Page, it has all of them!

Week 4

Week 4 we are only bringing 1 new push up variation into the mix. The point of this week is to kick the regular push up out of the workout so you aren’t having a chance to have a rest at the end.

To be honest, the wide push up is quite simple so count yourself lucky!

I know what you’re thinking, What’s the new push up variation then?

Irregular Push Ups

I know you are itching to get started, so let’s jump right in and I will go into the push up variation in more detail below.

The Workout

20 x Irregular Push Ups
20 x Single Leg Push Ups
20 x Shoulder Tap Push Ups
20 x Diamond Push Ups
20 x Wide Push Ups

Irregular Push Ups

Irregular pushups are quite interesting and will test you in a different way to most push ups.

With the majority of push ups, your hands are placed opposite each other. If one arm is wide, the other is wide. If one is a fist then the other is a fist.

But with irregular push ups, they are in different positions!

So these push ups are going to test your stability in a big way, and they will also point out little imbalances and weak points on either side of your body.

So where do you put your hands?

Start in the push up position, then move one arm slightly out to the side, and the other slightly further down your body.

Now obviously you are going to do 10 each side, so I would test it out before and figure out which is the weaker side. This way you know which side to start on.

Kicking the Push Up Out

I know this is the 100 push up challenge but the regular push up is about as basic as it gets. Kicking it out at the end of January means it is about to get a whole lot more fun moving forward.

You can’t expect me to keep it in to give you guys 1 easy set! 

It is important to get this out quickly so we can start mixing it up more and building more strength and control across our body.

If you are starting from scratch and haven’t done a lot of these push ups before – or maybe Week 1 was your first ‘20 rep’ ever! – then you will need to do the more complex variations so you can prepare for the extreme ones further down the line.

Push ups are regarded as very basic exercises. A lot of people in the strength community, even bodyweight and calisthenics, regard it as too basic. I did.

The truth is that regular push ups are, but when you start exploring the more complex variations, it gets really difficult!

So don’t think that doing 100 Push Ups is going to be easy moving forward. We have got to the point where the reps aren’t the issue.

We have built the requisite strength over the last few weeks, but the further down the line we get, the more it effort it is going to take.

So I would recommend going through them in sequence and not missing any out! If you skip a week here and there you are going to fall behind, and I want to see you at the finish line doing something you have never imagined before – 90 degree push ups maybe . . .

Never Miss A Challenge!

Sign up to the challenge and get each workout delivered to your inbox so you never miss a session. 

If you want to get through to the end, you will obviously need to do more than a single workout each week.

So I will give you The Bodyweight Foundation Workout too, a total body workout  to get you started with calisthenics training.

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Rhys Morgan

Hey, I'm Rhys and I'm the Coach at MoreThanLifting I am a Personal Trainer, Gymnast & Calisthenics Coach from London. I help people get into great shape with bodyweight strength and skill training.

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