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Advanced Push-Up Challenge

Fitness 28-Day Challenges  The Push-Up Challenge That Works  Advanced

Difficulty: Muscles Targeted: Equipment:
Advanced Arms (triceps),
Chest (pectorals)
Shoulders (anterior deltoids)
Bodyweight
Box/Chair

Before embarking on this challenge, it’s important that you familiarise yourself with the challenge rules, and correct exercise technique as explained below.

If you have any questions, feel free to ask them here.

Otherwise, don’t hesitate to get started! Good luck!

Friendly Note: I worked hard to create these challenges exclusively for the Travel Strong Members Area. While I encourage you to do the challenges with your friends, please do not share them on social media sites such as Pinterest, Twitter, Facebook and Instagram. Thanks!

Advanced Push-Up Challenge

Download Printable Planner For This Challenge

Exercise Technique:

Floor Archer Push-Up (Near)

Assume a push-up position with your left hand directly under your shoulders as usual. But extend your right hand slightly to the side (so it’s perpendicular to your body). Lower your chest to the floor keeping your hips and shoulders square and loading your left hand as much as possible. Once your chest hovers just above the floor, pause for 1 second, and then push back up by pressing through your palm. Note: in the video demonstration he slides his hand all the way out to the side. Keep your hand closer for the time being to make it easier.

Click here to view a video demonstration of this exercise.

One Hand Elevated Archer Push-Up

Exactly the same as the previous variation, except this time place your hand on an elevated surface.

Click here to view a video demonstration of this exercise.

Floor Archer Push-Up (Wide)

Same as the first variation, except this time your hand will be fully extended to the side on the ground.

Click here to view a video demonstration of this exercise.

One-Arm Push-Up

As you get better at archer push-ups, eventually you will be able to lift your hand off the ground altogether (one finger at a time) and perform a full one-arm push-up. You’ll want your feet to be wide, and to resist twisting as much as possible by keeping your core and glutes tight.

Click here to view a video demonstration of this exercise.

Ready For Another Challenge?

Difficulty: Advanced

You know you can do bodyweight squats with perfect form, and don’t find split squats challenging anymore. If you’ve been doing weighted squats in the gym, you should be able to squat your bodyweight for multiple reps before attempting pistols.

Click here to view: the challenge | PDF planner