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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Workout PreviewExercises

  • 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.

    #Exercise / Sets
    1Push-up2 sets • 5 reps
    Push-up
    2Decline Push-up2 sets • 5 reps
    Decline Push-up
    3Wide Grip Push-up2 sets • 5 reps
    Wide Grip Push-up
    4Close Grip Push-up2 sets • 5 reps
    Close Grip Push-up
    5Pike Push-up2 sets • 5 reps
    Pike Push-up

  • 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.

    #Exercise / Sets
    1Push-up2 sets • 6 reps
    Push-up
    2Decline Push-up2 sets • 6 reps
    Decline Push-up
    3Wide Grip Push-up2 sets • 6 reps
    Wide Grip Push-up
    4Close Grip Push-up2 sets • 6 reps
    Close Grip Push-up
    5Pike Push-up2 sets • 6 reps
    Pike Push-up

  • 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.

    #Exercise / Sets
    1Push-up2 sets • 7 reps
    Push-up
    2Decline Push-up2 sets • 7 reps
    Decline Push-up
    3Wide Grip Push-up2 sets • 7 reps
    Wide Grip Push-up
    4Close Grip Push-up2 sets • 7 reps
    Close Grip Push-up
    5Pike Push-up2 sets • 7 reps
    Pike Push-up

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