9 Week Push Up Challenge - Week 9

Week 9: Advanced Techniques

Explosive Push-ups: 3 sets of 6 reps
Perform a standard push-up with enough force to lift your hands off the ground at the top of the movement.
Land softly and immediately move into the next repetition.

One-Arm Push-ups (Assisted): 3 sets of 5 reps per arm
Start in a standard push-up position.
Place one hand behind your back or on an elevated surface to assist with balance as you lower and push back up.

Plyometric Push-ups: 3 sets of 8 reps
Start in a standard push-up position.
Lower your body, then explosively push off the ground with enough force to clap your hands together before landing.