The 100 Push Up Challenge is a weekly challenge running all of 2018, going from basic to extreme. Each week I put out a fresh challenge with new variation thrown into the mix to take you to the next level.
Yo yo yo!
Its Week 15! This week we are bringing a really interesting push up variation – but ill get into that in a minute . . .
If you haven’t been keeping up with the challenges, you should really think about going back to basics and building up to this point.
You can check out the full list of challenges on the 100 Push Up Challenge Page here.
This week we are going to be introducing a complex push up variation that is a progression for 1 Arm Push Ups. So shall we get started?
The 100 Push Up Challenge Week 15
Set 1 – 20 Typewriter Push Ups
Set 2 – 20 Raised Pike Push Ups
Set 3 – 20 Raised Push Ups
Set 4 – 20 Stability Ball Push Ups
Set 5 – 20 Deep Push Ups
Looking at it, this is a serious challenge!
Well done if you smash through this at home because it isn’t easy. I quite enjoy where we are right now because they are a real challenge. And it isn’t getting any easier.
Let’s have a deeper look at Typewriter Push Ups . . .
How To Do Typewriter Push Ups
Typewriter push ups are different to anything we have done before. The main difference with typewriter push ups is that you STAY DOWN!
Start in the push up position as normal and lower yourself to the ground.
Shift your weight to one side and try to move that shoulder over your hand. As you go to one side, keep the opposite hand firmly placed and slowly straighten your arm.
Then you want to shift over to the other side. Start straightening your other arm to bring you over to the other hand.
That’s one rep, you want to slide back and forth from one hand to the other until you have hit your 20. Only then do you come back up to the starting position.
Typewriters are a commonly used variation of exercise. The reason for this is it can be applied to a lot of the basic exercises, and will begin to build the strength for single arm variations like 1 arm pulls.
Examples of typewriter variaitons are:
Typewriter Korean Dips
When you first start with a typewriter variation you probably won’t be able to straighten your arms. That’s ok, it will take a bit of time but ultimately you want to be fully extending your arms each side.
This is going to directly progress you up to archer variations which we will be getting to in another challenge soon. For now master these typewriters because they are a powerful exercise.
Now Drop And Give Me 100!
Never Miss A Challenge
Ive said it before but pretty soon we are going to hit a point where these challenges will be too hard for you to just jump in at.
I recommend everyone starts with the first 3 weeks just to get into the flow of the challenge.
If you sign up to the challenge I will make sure you never miss out by sending you the new challenge each week directly to your inbox.
No messing about with remembering and stuff, I’ll do that for you.
By the end of the year we are going to be doing some pretty extreme push up variations that you will not want to miss out on.
But to hit those targets you need to be doing the challenges, you need to be building up to it.
Pop in your best email now and I’ll catch you next time for Week 16!