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The 100 Push Up Challenge – Week 5

Rhys Morgan

The 100 Push Up Challenge is a weekly challenge running all through 2019. Each week we introduce more difficult variations of push ups going from basic to super extreme.

Yo yo yo, week 5 of the 100 push up challenge ALREADY!

This week we are going to introduce even more variety into our workout with some new variations for you guys to try out.

Same format as usual – as it will always be:

5 sets of 20 reps

We are well in the swing of the reps now, it’s been a whole month after all.

If you haven’t checked out the other weeks then get onto the 100 Push Up Challenge Page (It has them all).

Right I think we have had enough of a ramble, let’s get into it!

100 Push Up Challenge Week 5


Set 1 - 20 Fist Push Ups
Set 2 - 20 Irregular Push Ups
Set 3 - 20 Single Leg Push Ups
Set 4 - 20 Shoulder Tap Push Ups
Set 5 - 20 Diamond Push Ups

In previous challenges we have dropped the difficulty (more or less) as we have got through the workout.

This week is different because the fist push ups shouldn’t be as difficult for you, but the different grip is something to get use to, especially the pressure of the knuckles.

I don’t want you to wait for the end of the challenge for you to experience that, especially if you have never done push ups on your knuckles before.

Let’s have a deeper look at this week’s variation

Fist Push Ups

Fist push ups, or knuckle push ups, are a pretty common variation of push up.

If you have listened to the Podcast, you will know that my co-host Chris Thatcher always goes on about fist push ups.

He has a background in martial arts training, and they encouraged fist push ups  there, for conditioning the knuckles.

But that isn’t all it’s good for.

Doing push ups on your fists lets the wrists rest from the over flexion they experience in some push up variations.

A lot of the time you will be flexing your hands right back to have the full palm on the floor and not your fingers. This puts a lot of weight and pressure onto your wrists.

When you do push ups on your knuckles you may find it more comfortable for your forearms, even if you do experience the pain in your knuckles.

Regardless, the Fist Push Up is just a regular old push up, on your fists.

An Added Bonus Challenge

Over the course of this year I am going to offer additional challenges to take these sessions to the next level.

These will more than likely be themed on the new variation in some way, or maybe a certain method of training – such as a plyometric push up challenge.

This week is a 100 Fist Push Up Challenge.

That means you do all of the challenge on your fists instead of just the first set.

Think you’ve got what it takes?

Never Miss A Challenge

Sign up to the 100 Push Up Challenge and get the workout delivered to you each week so you never miss a session.

Plus get your Free Foundation Workout to get you started on your journey to build superhuman strength this year!

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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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