Move Free CIC

Push Up Challenge: Week 1

Pike Push Up. 7 days, 1 set per day, maximum reps.
I’ll be aiming for somewhere between 5 and 15 reps, when I get up to or past 15 I’ll move up to harder version of the push up.

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This could also be considered the progressions to a handstand push up
You’re aiming to be doing the push more or less directly above your head. If you imagine putting your head on the floor for a headstand then you can’t go far wrong.

I’ve made some GIFs to share the grading to find what is suitable for you.

The progressions for this are much the same as any push up and I’m sure you’ll recognize the pattern once we’ve gone through a couple more.

Wall Push up.
Takes a lot of the weight out and lets you get good control of the movement and get used to placing your head. Ideally in a triangle with your hands

I generally aim for little to no change in my forearm position.

Hand on a bench, could be a table, the side of your sofa or whatever else.
As long as your hands are lower than they would have been on the wall but not yet on the floor.

Floor Pike Push Up.

In my head this is the main one, probably just because it’s on the floor and doesn’t need anything extra.

In this pic my head isn’t making a triangle with my hands, it’s in line with them. It’s not really very important but it won’t help me headstand if I put my head here.

Elevated Feet Pike Push Up.

Put your feet on something.
It’s heavier now…

If this isn’t enough and you want more find something higher for your feet or you can either get some blocks or handles to get you head below your hand or you can kick up against a wall and do the handstand push ups.

Please video your set and post it on your socials with our JustGiving link available. mention us on Facebook or Instagram and we’ll share your video to our story
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As ever any questions in the comments.

you can also look forward to week 2.

Enjoy.

lobisomem
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6 responses to “Push Up Challenge: Week 1”

  1. Push Up Challenge – Move Free CIC Avatar
    Push Up Challenge – Move Free CIC

    […] Week One is the Pike Push Up.Week Two is the scorpion push up […]

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  2. Push Up Challenge, Week 3 – Move Free CIC Avatar
    Push Up Challenge, Week 3 – Move Free CIC

    […] – The instructions for the challenge are here.Week oneWeek […]

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  3. Stevie Palmares Avatar
    Stevie Palmares

    I’ve been watching these since week one and even tried this a few times in week one, it’s definately something I need to do more regularly and a good little instructional

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    1. lobisomem Avatar
      lobisomem

      It’s surprising how far even a little bit of strength training can go.
      Challenges are a lot, tho!
      2-4 strength sessions a week is the recommended amount.

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  4. Push Up Challenge, Week 4 – Move Free CIC Avatar
    Push Up Challenge, Week 4 – Move Free CIC

    […] point here – Look how far my head is coming past my hands, similar to the pike push up from week one, this is important for balance. I’m also keeping my elbows above my […]

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  5. Push Up Challenge Finale – Move Free CIC Avatar
    Push Up Challenge Finale – Move Free CIC

    […] hope you’ve enjoyed weeks, one, two, three and four.If you’ve just found this challenge now I’d suggest going to the […]

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