30-day push-up challenge

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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.

  1. 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.
  2. Straighten your arms while keeping your hips in line with your shoulders throughout the movement.
  3. 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.
  4. 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

 

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