The 100 Push Up Challenge is a weekly workout challenge running throughout 2019. Each week I am putting out a new challenge for you to test your strength, progressively getting more difficult, from basic to extreme!
Week 6 of the challenge is here and we are now well in our stride.
We don’t need to run through the rules anymore because we have been through them enough.
Simple 5 x 20 workout challenge as usual but this time we are going to make it a little different.
If you haven’t checked out the previous challenges then get over to the 100 Push Up Challenge page where you can find the full list of challenges (updated weekly).
So far we have done different hand positions, and introduced a few bias variations which focus more on one side per rep.
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 6
Set 1 – 20 Deep Push Ups
Set 2 – 20 Fist Push Ups
Set 3 – 20 Irregular Push Ups
Set 4 – 20 Single Leg Push Ups
Set 5 – 20 Shoulder Tap 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.
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Plus you get the Foundation Workout as an added bonus so you can get started with Calisthenics and Bodyweight training Today