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Intermediate Push-Up Challenge

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

Difficulty: Muscles Targeted: Equipment:
Intermediate 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!

Intermediate Push-Up Challenge

Download Printable Planner For This Challenge

Exercise Technique:

Wide Push-Up

Lie on the floor face down and body straight with your toes on the floor and the hands wider than shoulder width. Lower yourself until your chest almost touches the floor as you inhale. Using your pectoral muscles, press your upper body back up to the starting position and squeeze your chest. Breathe out as you perform this step. After a second pause at the contracted position, repeat the movement for the prescribed amount of repetitions.

Click here to view a video demonstration of this exercise.

Typewriter Push-Up

The typewriter push-up may sound complicated, but once you’ve mastered it, you’ll be hooked. Lower your body to one side, then slide your body over to the other hand. Make sure you keep your body slightly above floor level, pushing up. When you come back down, slide your body to the right and push up.

Note: in the video demonstration, he keeps sliding from side to side. Instead, you should lower yourself down, slide to one side, and then push back-up. Lower yourself back down, slide across again, and then back up. Keep repeating this.

Click here to view a video demonstration of this exercise.

Diamond Push-Up

Lie on the floor face down and body straight with your toes on the floor and the hands narrower than shoulder width. Lower yourself until your chest almost touches the floor as you inhale. Using your pectoral muscles, press your upper body back up to the starting position and squeeze your chest. Breathe out as you perform this step. After a second pause at the contracted position, repeat the movement for the prescribed amount of repetitions.

Click here to view a video demonstration of this exercise.

Feet-Elevated Diamond Push-Up

Exactly the same as the previous variation, except feet are placed on elevated surface.

Click here to view a video demonstration of this exercise.

Ready For The Next Challenge?

Difficulty: Advanced

The advanced push-up challenge will help you progress all the way to the highly-impressive one-arm push-up. This one’s not for the feint-hearted.

Click here to view: the challenge | PDF planner