The 100 Push Up Challenge is a weekly workout challenge running throughout 2018. 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 are doing them on our fists.
The 100 Push Up Challenge Week 6
Set 1 – 20 Fist Push Ups
Set 2 – 20 Irregular Push Ups
Set 3 – 20 T Push Ups
Set 4 – 20 Pike Push Ups
Set 5 – 20 Single Leg 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
The Fist Push Up
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?
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