The 100 Push Up Challenge – Week 3 – More Than Lifting

The 100 Push Up Challenge – Week 3

The 100 Push Up Challenge is a weekly workout blitz running all through 2018. Each week I’m putting up a new challenge for you to try progressively getting more difficult, from basic to extreme!

Week 3 of the challenge is here!

It’s just passing Mid January and it's about to get a little more interesting for us with this week’s 100 Push Up Challenge.

Last week we introduced some new variations of push ups Diamond and Wide Push Ups check it out here if you haven't already!

To see the full list of challenges (updated weekly) check it out here:

100 Push Up Challenge

So this week we are going to be doing 5 different variations of push ups.

Last week we did three, with simple hand position changes, but this week is going to be slightly different.

This week is the first that we are doing the TRUE format of the challenge - 5 x 20 Push Ups

It is important that we covered those two initial weeks with less variations for two reasons:

1 - Train the actual REPS, you need to be able to do the volume

2 - Train simple position changes for better focus on different muscles.

If you have done Week 1 and Week 2 you will know that the latter is a step up. This is exactly the same for this week's challenge.

The 100 Push Up Challenge Week 3


The Workout

Set 1 - 20 x Pike Push Ups
Set 2 - 20 x Single Leg Push Ups
Set 3 - 20 x Diamond Push Ups
Set 4 - 20 x Wide Push Ups
Set 5 - 20 x Regular Push Ups


You may notice that we kind of drop down in difficulty as we go through the workout.

This is because you will naturally start to fatigue as we go through so doing the hardest one first will mean you do it when you have the most energy and least muscle fatigue.

Then when you are at your last set and you’re knackered, you can still smash out the regular push up and beast the challenge.

So let’s have a deeper look at these new push up variations

Pike Push Ups

Pike push ups are one of the first exercises you can do to build up to handstand push ups.

In a ‘downward dog’ position you are going to lower yourself by bringing your head towards the floor keeping your bum nice and high and your legs straight.

Initially you may find this exercise quite awkward so I recommend just familiarising yourself with it before you start the challenge - because 20 reps is quite a lot after all.

Single Leg Push Ups

You might not think these are very difficult to do, but they are a great exercise for building strength in your core, particularly your lower back.

In a regular push up position, lift one leg off the ground keeping your leg straight and your toes pointed. From here you just perform regular push ups keeping that leg lifted off the ground.

Now obviously you need to do both sides to keep it nice and even, so just do 10 on each side. Start with one leg off the ground and then switch to the other leg and do the remaining 10.

Balance in your training is important, you don’t want to be really strong on the left half of your body and weaker on the right side, do you?

That’s It For This Week - Get It Done

Right don’t mess about get down and give me 100! This challenge s about taking action and getting your training in wherever you are. That is why we do push ups.

You know what to do so if you are in front of the TV, on your lunch break, whatever, get in position and smash out the reps.

Next week we are going to bring even more interesting push up variations into the mix, for you to take your training even further!

Sign Up Join The Challenge!

Never miss a workout, join the challenge right now by popping your best email in the box and I will send you the new challenge each week so you stay up to date.

Plus you get the Foundation workout as an added bonus so you can get started with Calisthenics and Bodyweight training Today

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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