22 Push-up Challenge

The 22 push-up challenge has been encouraging people to do 22 push-ups a day for a month to raise awareness about veteran suicides.  My brother-in-law sent me the challenge months ago.  I didn’t do it because I wasn’t feeling well.  Turns out I had Lyme disease.  But I did finally get around to creating a list of over 22 ways you can do a push up so that anyone doing the challenge can add some variety. Remember, never pick a version if it hurts in a bad way or seems to aggravate your body.  Here goes:

The Basics

  1. On your toes:
  2. On your knees:
  3. In tabletop

Gentler Versions for Individuals who need to go lighter on the wrists and shoulders

  1. Wall
  2. Wall Toss
  3. Flex Band Lying on Back

Playing with Speed

  1. You can slow down on the way down and come up at the normal speed.
  2. You can go down the normal speed and come up slowly
  3. You can go slowly in both directions
  4. You can hold for a count of three on the bottom and the top or one or the other
  5. You can stop midway and do little pulses.

Challenging Versions

  1. Add a clap!
  2. Narrow Grip
  3. Triceps Push-ups (on knees, toes or tabletop)
  4. With a Stability Ball Under Your Hands
  5. With a Stability Ball Under Your Feet
  6. When your chest touches the floor each time but your pelvis doesn’t
  7. Add an alternating side plank each time you come up
  8. Add and alternating leg lift
  9. Spider-Man Push-ups bringing your knee toward your shoulder
  10. Elbow to Plank 

Playing with Props

  1. Put a Flex-band around your shoulder blades to create more resistance
  2. Use a Bosu for a stability challenge and add protracting each shoulder before the push-up
  3. Use a step or a box to do push-ups on a incline
  4. Use a step or a box to do push-ups on a decline


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About the Author:

Maggie Downie
Thank you for giving your time to stop and read my blog. I hope it encourages you to keep moving. Move and the body will be happier. And when you're moving you can hike, run, swim in Jell-O, race over non-Newtonian fluids, travel the world or build igloos--if that's your thing. If not, you can watch me do it. This is just a spot to try and feel good about life.

One Comment

  1. Deborah Bax June 19, 2017 at 8:42 am - Reply

    The pictures on this blog are very helpful. I’ll bet Will will like the Spiderman push up. 🙂

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