The 100 Push Up Challenge Week 16 – More Than Lifting

The 100 Push Up Challenge Week 16


The 100 push up challenge week 16, we introduce another fresh variation to the workout to take it up a notch. This weekly challenge is running throughout the year going from simple to progressively more difficult as we go.



Yo yo yo!


It’s week 16 of the 100 Push Up Challenge.


The weather is getting better here in the UK and I’m feeling excited about training outside in the sun.


Spring/Summer is always a big training push for the lads wanting to get in great shape for holidays, beaches and pool parties (obviously).


And here in Sunny England, all it takes is for the clouds to part slightly and everyone is getting their prawn white bodies out to soak up a bit of Vitamin D.


We Love It! Haha


Anyway back to training . . .


If you haven't been keeping up with the challenge, don’t worry, you can find them all on the 100 Push Up Challenge page.


But remember if you don’t join the challenge then you will end up missing a few and you won’t make it through the year.


So sign up to the challenge now and get the new challenge emailed to you each week - so you never miss a session!




That’s enough rambling, let’s get into the workout.



The 100 Push Up Challenge Week 16

The Workout

Set 1 - 20 Tricep Extension Push Ups

Set 2 - 20 Typewriter Push Ups

Set 3 - 20 Raised Pike Push Ups

Set 4 - 20 Raised Push Ups

Set 5 - 20 Stability Ball Push Ups


How To Do Tricep Extensions


Tricep extensions are also call sphynx push ups and they probably have a few other names too.


But we will just call them Tricep extensions.


In your normal position, point your fingers forward and make sure they are directly under your shoulders.


Keeping your elbows tight into your body, lower them towards the floor so your whole forearm plants flat on the ground.


From this position, drive your hands hard into the ground and push up off the ground to the starting position.


The ‘bottom’ of the rep, when your elbows are on the floor, is the reason it is called it's called a sphinx push up.


This variation is completely different to anything we have done before. I would recommend trying out a few time rather than dive straight into 20 reps.


There is a particular way of doing it that is a little unusual and takes a bit of getting use to.


That's it for this week guys!


Get those reps in, share this with a friend and see if they have what it takes to complete the challenge.


Next week we are going to get even crazier - the next few weeks are going to be insane! I hope you're ready . . .


​Never Miss A Challenge!

Don't forget to sign up before you go!


If you haven't already signed up to the 100 Push Up Challenge, you are missing out on some serious value.


Not only do I send you the challenge each week, I've got some other bonuses to help you take your training to the next level!


Pop your email in the box below, I'll see you on the inside . . .



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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