Push-ups are a fast and effective exercise for building strength. They are one of the best upper-body exercises to help you build muscle, strength and endurance and you can do them just about anywhere! They work the triceps, pectoral muscles, and shoulders. They can also strengthen your lower back and core by engaging (pulling in) your abdominal muscles.
So, if you think you’ve got what it takes, try our 30-day push-up challenge and get a jumpstart on your summer fitness plan. We have beginner and advanced mode, so we’ve got everyone covered! You can do your push-ups in sets across your day, until your final Day 30 challenge!
Before you start make sure you’ve got the proper push-up form.
- Start on all fours, with your hands shoulder-width apart and your feet hip-width apart. Move your feet further apart to make it easier and closer together for more of a challenge.
- Straighten your arms while keeping your hips in line with your shoulders throughout the movement.
- Lower your chest towards the ground by bending at the elbows, keeping them by your sides. Flaring your elbows works the chest more, while keeping them close works the triceps more. The closer your chest gets to the floor without touching the better.
- Push back up and repeat!
And if you are looking for that extra boost try adding any of these great protein supplements,
Optimum Nutrition - Gold Standard 100% Whey,
Optimum Nutrition Pro Grainer, and
Dymatize - ISO 100.
| Day |
Beginner |
Advanced |
| Day 1 |
5 push-ups |
20 push-ups |
| Day 2 |
7 push-ups |
25 push-ups |
| Day 3 |
9 push-ups |
30 push-ups |
| Day 4 |
11 push-ups |
35 push-ups |
| Day 5 |
13 push-ups |
2 sets of 20 push-ups |
| Day 6 |
15 push-ups |
2 sets of 25 push-ups |
| Day 7 |
Rest |
2 sets of 30 push-ups |
| Day 8 |
17 push-ups |
2 sets of 35 push-ups |
| Day 9 |
19 push-ups |
45 push-ups |
| Day 10 |
21 push-ups |
30 push-ups + 10 diamond push-ups |
| Day 11 |
23 push-ups |
35 push-ups + 15 diamond push-ups |
| Day 12 |
25 push-ups |
35 push-ups + 20 diamond push-ups |
| Day 13 |
27 push-ups |
40 push-ups + 20 diamond push-ups |
| Day 14 |
29 push-ups |
40 push-ups + 25 diamond push-ups |
| Day 15 |
Rest |
45 push-ups + 25 diamond push-ups |
| Day 16 |
31 push-ups |
50 push-ups + 25 diamond push-ups |
| Day 17 |
33 push-ups |
2 sets of 30 push-ups + 30 diamond push-ups |
| Day 18 |
35 push-ups |
2 sets of 35 push-ups + 30 diamond push-ups |
| Day 19 |
37 push-ups |
60 push-ups + 30 diamond push-ups |
| Day 20 |
39 push-ups |
30 decline push-ups + 30 push-ups+ 30 diamond push-ups |
| Day 21 |
41 push-ups |
35 decline push-ups + 35 push-ups + 30 diamond push-ups |
| Day 22 |
Rest day |
35 decline push-ups + 35 push-ups + 35 diamond push-ups |
| Day 23 |
43 push-ups |
40 decline push-ups + 35 push-ups + 35 diamond push-ups |
| Day 24 |
45 push-ups |
40 decline push-ups + 40 push-ups + 35 diamond push-ups |
| Day 25 |
47 push-ups |
40 decline push-ups + 40 push-ups + 40 diamond push-ups |
| Day 26 |
49 push-ups |
45 decline push-ups + 40 push-ups + 40 diamond push-ups |
| Day 27 |
51 push-ups |
45 decline push-ups + 45 push-ups + 40 diamond push-ups |
| Day 28 |
53 push-ups |
45 decline push-ups + 45 push-ups + 45 diamond push-ups |
| Day 29 |
57 push-ups |
50 decline push-ups + 50 push-ups + 45 diamond push-ups |
| Day 30 |
60 push-ups |
100 push-ups |
