Terrible Two Push Up Challenge

Tuesday, 06/26/2018

Looking for a great finisher to end chest day? If so give the “Terrible Two” two minute pushup challenge a shot!  If you’re crunched for time, want to test your muscular endurance, or would just like a little pain at the end of your workout, this is the challenge for you.

 

This is a pyramid/reverse pyramid challenge designed to be done at the end of your workout. Just as the name sounds you will be completing a series of pushups and isometric holds at various points throughout your pushups for two minutes.

 

 

How to Perform the “Terrible Two” Pushup Drill

 

The Rules

Start off in a plank position with your head neutral and arms about shoulder width apart. Your palms should be under your shoulders when in the start position. Make sure you keep your elbows in tight to the body throughout the entire two minutes to prevent injury to the shoulder.

Only give yourself credit for completing the “Terrible Two” all the way through if you did not sag/lift your hips, flair your elbows, or press out of one of the isometric holds at any point. This is a tough drill, so do not be discouraged if you are not able to complete it on your first attempt. Over 95% of the people I’ve put through this fail on their try. Best of luck!

 

The Drill

1st 15 seconds – Perform as many strict pushups as possible

2nd 15 seconds – Hold the top portion of the pushup

3rd 15 seconds – Hold the half way point of the pushup

4th 15 seconds – Hold a pushup 3/4ths of the way down

5th 15 seconds – Hold a pushup 3/4ths of the way down

6th 15 seconds – Press yourself back to the half way point of the pushup

  • Do not press all the way back up during this portion! This is the hardest part and is where almost everyone fails on their first attempt at this drill. No cheating here!

7th 15 seconds – Press yourself back to the top portion of the pushup

8th 15 seconds – Perform as many strict pushups as possible

Total Time: 2 Minutes

 

 

Note: Make sure you do some kind of pulling exercise afterwards to pull your shoulders back in line. It’s generally a good idea to end any chest workout with a pulling exercise to help restore posture.