Are you tough? Are you good at Push-Ups? I mean really good? I have the perfect challenge for you. The 100-Rep Push-Up Challenge will measure your upper-body strength and endurance, and allow you to test yourself to see where you stack up. Perform it every four weeks to measure your progress to greatness. Learn how to do the 100-Rep Push-Up challenge below, and check out the video player above for a demonstration of each Push-Up variation.

100-Rep Push-Up Challenge

Instructions

• Try to perform each variation for 10 reps with perfect form
• Time yourself
• Send your time to me at @Xcelspeed1

Regular Push-Ups

How to:

• Keep your hands under your shoulders
• Touch your chest to the ground
• Push back up
• Repeat

Forward/Backward Plyo Push-Ups

How to:

• Perform a regular Push-Up but drive your hands back and push your entire body forward
• Immediately upon landing, push your hands forward and drive your body back
• Make sure your chest touches the ground

Hands/Feet Staggered Push-Ups

How to:

• Place one hand about a foot in front of your other hand
• On the opposite side, keeping your legs straight, lift your foot to heel height
• Perform 5 Push-Ups in that position
• Switch hands, switch feet
• Perform 5 more Push-Ups in that position

Side-to-Side Push-Ups

How to:

• Keeping your hands on the ground, drive your sternum over to your right hand
• Come back up to start position
• Drive your sternum to the opposite hand
• Come back up to start position
• Repeat 10 times

Dive Bomb Push-Ups

How to:

• Act as if you were pushing your torso under a fence
• Dive toward the ground and extend your spine up as high as you can, keeping your hands on the ground
• Push back using the same route in reverse
• Repeat 10 times

Walking Alligator Push-Ups

How to:

• Place one hand about a foot in front of the other
• Perform a Push-Up and switch hands walking forward
• Repeat 10 times

One-Handed Fingertip Push-Ups

How to:

• Start in regular Push-Up position but touch the ground with just your fingertips of one hand
• Perform 5 Push-Ups in that position
• Switch hands
• Perform 5 more Push-Ups

Side-to-Side Plyo Push-Ups

How to:

• Perform a Push-Up and drastically push laterally to your right
• Immediately upon landing, push laterally to your left
• Repeat 10 times

Slide Board Fly Push-Ups

How to:

• Get a slide board or any smooth surface where you can slide your hands (a towel and wood floor works)
• Take your hands out to the side like you are performing a Dumbbell Fly
• Simultaneously lower your chest to the board
• Bring your hands together and come back up to start position
• Repeat 10 times

Scorpion Push-Ups

How to:

• Start in regular push-up position
• Take one leg and wrap it around your lower back toward your hands
• Stay in that position and perform a Push-Up
• Switch legs/sides
• Perform 5 per side

Ready for another Push-Up challenge? Try the Army Push-Up test.

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