30-Day Push-up Challenge

Home | Challenge | Beginner: 30 Days

Join our 30-day push-up challenge, a beginner-friendly home workout designed to improve your upper body strength and overall fitness. This challenge incorporates variations such as close grip, decline, pike, push-up, and wide grip push-up to target different muscle groups and advance your push-up skills. By following this plan, you'll gradually enhance your stamina, muscular endurance, and form. Remember to maintain proper form, breathe steadily, and hydrate adequately throughout the challenge. Get ready to sculpt your chest, shoulders, triceps, and core over the next 30 days!

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Day 1

Looking to take your push-up game to the next level? This intense workout routine will push your upper body to the limit. The workout consists of 5 different types of push-ups, each done for 2 sets of 5 reps. It starts with the classic push-up, targeting the overall chest, shoulders, and triceps. Then, move on to decline push-ups to add more resistance, followed by wide grip push-ups to focus on the chest and close grip push-ups to isolate the triceps. The final exercise, pike push-ups, emphasizes the shoulders and upper chest, providing a full upper body workout. By utilizing these different variations, you'll be challenging various muscle groups, promoting muscle growth, and enhancing overall upper body strength. Remember to maintain proper form throughout each exercise, engaging your core and maintaining a straight line from head to heels. Take adequate rest between sets to optimize recovery and performance. Push yourself, but listen to your body, and always prioritize quality reps over quantity.

1. Push-up: 2 sets • 5 reps

2. Decline Push-up: 2 sets • 5 reps

3. Wide Grip Push-up: 2 sets • 5 reps

4. Close Grip Push-up: 2 sets • 5 reps

5. Pike Push-up: 2 sets • 5 reps

Day 2

This push-up workout is designed to help you build upper body strength and endurance. The workout consists of 5 different variations of push-ups, each targeting different areas of the chest, shoulders, and triceps. The first exercise is the standard Push-up, which works the chest, shoulders, and triceps. The decline push-up follows, targeting the lower chest and front shoulders while also engaging the triceps. Moving on to the Wide Grip Push-up, this exercise focuses on the outer chest and shoulders while strengthening the triceps. The Close Grip Push-up is next, emphasizing the triceps and inner chest. Finally, the Pike Push-up targets the shoulders, particularly the anterior deltoids. Each exercise is performed for 2 sets of 6 reps, with a focus on maintaining proper form and control. Rest for 60-90 seconds between sets to optimize muscle recovery. As you progress through the workout, concentrate on maintaining good form and controlled movement to build strength and endurance effectively.

1. Push-up: 2 sets • 6 reps

2. Decline Push-up: 2 sets • 6 reps

3. Wide Grip Push-up: 2 sets • 6 reps

4. Close Grip Push-up: 2 sets • 6 reps

5. Pike Push-up: 2 sets • 6 reps

Day 3

This challenging push-up workout features 5 variations that will give you a full-body workout and help build strength and muscle definition. Begin with the classic push-up to warm up your chest, shoulders, and triceps. Then, move on to decline push-ups, which target the lower chest and upper arms. Next, wide grip push-ups focus on the chest and outer pectoral muscles, followed by close grip push-ups to engage the triceps and inner chest. Lastly, perform pike push-ups to challenge your shoulders and upper body strength. Each exercise consists of 2 sets with 7 reps, providing an effective blend of strength and endurance training. Incorporating these push-up variations into your routine will not only increase your upper body strength but also enhance your overall body stability and balance. Whether you are a push-up enthusiast or looking for a new challenge, this workout is designed to help you progress in your fitness journey.

1. Push-up: 2 sets • 7 reps

2. Decline Push-up: 2 sets • 7 reps

3. Wide Grip Push-up: 2 sets • 7 reps

4. Close Grip Push-up: 2 sets • 7 reps

5. Pike Push-up: 2 sets • 7 reps

Day 4

This workout focuses on building upper body strength and muscle endurance through a series of challenging push-up variations. The routine starts with standard push-ups to engage the chest, shoulders, and triceps. Next, decline push-ups are incorporated to specifically target the upper chest and front shoulders, followed by wide grip push-ups for a focus on the chest and close grip push-ups for the triceps. The last exercise, pike push-ups, shifts the focus to the shoulders and upper chest, providing a well-rounded upper body workout. The use of different hand positions and angles across these exercises will help develop overall upper body strength and stability.

To maximize the benefits of this workout, focus on maintaining proper form throughout each exercise. Keep the core engaged, maintain a straight line from head to heels, and lower the body until the chest is just above the ground. As you progress, you can increase the intensity by adding more sets or reps, or by exploring more advanced variations of these push-up exercises. It's important to remember that nutrition plays a crucial role in supporting muscle recovery and growth, so ensure that you're fueling your body with a balanced diet that includes sufficient protein, carbohydrates, and healthy fats. With dedication and consistency, this workout can help you achieve significant improvements in upper body strength and endurance.

1. Push-up: 2 sets • 8 reps

2. Decline Push-up: 2 sets • 8 reps

3. Wide Grip Push-up: 2 sets • 8 reps

4. Close Grip Push-up: 2 sets • 8 reps

5. Pike Push-up: 2 sets • 8 reps

Day 5

This upper body workout focuses on building strength and definition in the chest, shoulders, and triceps. It consists of a series of push-up variations that target different muscle groups within the upper body. The workout starts with traditional push-ups, which engage the chest, shoulders, and triceps. Next, the decline push-ups shift the focus to the lower chest and triceps, while wide grip push-ups emphasize the outer chest and shoulders. Close grip push-ups are designed to specifically target the triceps, and pike push-ups are an effective way to engage the shoulders. Each exercise is performed for 2 sets of 9 reps to ensure muscle fatigue and promote muscle growth.

To maximize the effectiveness of this workout, focus on maintaining proper form throughout each exercise. Keep your core engaged, and ensure a full range of motion with each repetition. If the standard push-up variation becomes too challenging, consider dropping to your knees to complete the exercise. It's important to listen to your body and make modifications as needed to avoid injury. Remember to warm up before starting this workout and cool down afterwards to assist with recovery. As always, stay hydrated and maintain a balanced diet to support your fitness goals.

1. Push-up: 2 sets • 9 reps

2. Decline Push-up: 2 sets • 9 reps

3. Wide Grip Push-up: 2 sets • 9 reps

4. Close Grip Push-up: 2 sets • 9 reps

5. Pike Push-up: 2 sets • 9 reps

Day 6

Looking for an intense upper body and core workout? This push-up routine is designed to challenge and strengthen your muscles. The workout consists of five exercises, each performed for two sets of 10 reps. The first exercise in the superset is the traditional Push-up, which targets the chest, shoulders, and triceps. Following this, you'll move on to Decline Push-ups, an effective way to increase difficulty while targeting the upper chest and shoulders. From there, you'll transition to Wide Grip Push-ups, emphasizing the chest, and then to Close Grip Push-ups, focusing more on the triceps.

To finish off the superset, the routine includes Pike Push-ups, a great exercise for shoulder strength and stability. Remember to maintain proper form throughout each exercise, engaging your core and stabilizing your body. Ensure that you breathe steadily and maintain control over the movements. With regular practice, this workout will help you build upper body and core strength while also improving muscular endurance. Challenge yourself with this routine and feel the burn while taking your fitness to the next level.

1. Push-up: 2 sets • 10 reps

2. Decline Push-up: 2 sets • 10 reps

3. Wide Grip Push-up: 2 sets • 10 reps

4. Close Grip Push-up: 2 sets • 10 reps

5. Pike Push-up: 2 sets • 10 reps

Day 7

This challenging push-up routine is designed to provide a complete upper body workout, targeting the chest, shoulders, and triceps. The workout consists of 5 exercises, each performed for 3 sets of 8 reps, aimed at enhancing strength and muscle endurance. The routine begins with standard Push-ups, which engage the chest, shoulders, and triceps, followed by Decline Push-ups to intensify the challenge by placing additional emphasis on the lower chest. Wide Grip Push-ups then target the outer chest muscles, while Close Grip Push-ups focus on the triceps. Lastly, Pike Push-ups, which are a variation of the traditional push-up, primarily target the shoulders while also engaging the chest and triceps. It's important to maintain proper form and control throughout each set to maximize the effectiveness of the workout and prevent injury. Consistency and progressive overload are key to seeing improvements in both strength and muscle development.

1. Push-up: 3 sets • 8 reps

2. Decline Push-up: 3 sets • 8 reps

3. Wide Grip Push-up: 3 sets • 8 reps

4. Close Grip Push-up: 3 sets • 8 reps

5. Pike Push-up: 3 sets • 8 reps

See the full workout in the Fitwill app.

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