28-Day 100 Push-up Challenge

Home | Challenge | Intermediate: 28 Days

The 28-Day 100 Push-up Challenge is designed for those looking to enhance their upper body strength and endurance through a variety of push-up techniques. Over the next 28 days, you'll progressively build your ability to do 100 push-ups through a structured routine that targets different muscle groups and variations. Intensity and volume will increase weekly to ensure continued growth.

**Exercise 1: Diamond Push-up** Start in a standard push-up position but place your hands close together beneath your chest, forming a diamond shape with your thumbs and index fingers. Lower yourself until your chest nearly touches the ground, then push back up. This variation targets the triceps and inner chest. Aim for 3 sets of 8-12 reps.

**Exercise 2: Pike Push-up** Position your body in a downward dog position with your hips raised high and hands close to your feet. Lower your head towards the ground while keeping your elbows flared out. This variation focuses on the shoulders and upper chest. Try to complete 3 sets of 6-10 reps.

**Exercise 3: Standard Push-up** Your classic push-up helps build overall upper body strength. Keep your body in a straight line from head to heels, lower until your chest nearly touches the ground, then push back up. Aim for 3 sets of 10-15 reps to start increasing your endurance.

**Exercise 4: Push-up Pull** From a standard push-up position, lower yourself and pull your body to one side as you rise back up, alternating sides with each rep. This exercise enhances stability and works the core while targeting multiple upper body muscles. Go for 3 sets of 5-10 reps on each side.

**Exercise 5: Wide Grip Push-up** Place your hands wider than shoulder-width apart. As you lower your body, this variation emphasizes the chest more than triceps. Maintain a straight, tight body position. Aim for 3 sets of 8-12 reps.

**Summary** In total, the 28-Day 100 Push-up Challenge provides a comprehensive upper body workout while building endurance, strength, and muscular coordination. Make sure to consistently track your progress, listen to your body, and allow for adequate rest and recovery. Fuel your workouts with a balanced diet rich in protein and stay hydrated. Commit yourself; you’ll be amazed at the results!

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Workout PreviewExercises

  • Day 1

    If you’re looking to enhance your upper body strength and overall fitness, push-ups are an essential exercise you shouldn't overlook. This ultimate push-up workout incorporates five variations of the classic push-up, each designed to target different muscle groups while building stability and endurance. Each exercise can be performed using just your body weight, making them accessible and effective for all fitness levels. Let’s dive into this dynamic push-up workout! First, we have the classic "Push-up." This foundational exercise targets the chest, shoulders, triceps, and core. Perform 2 sets of 10 reps. Ensure your hands are placed shoulder-width apart, with your body in a straight line from head to heels. Lower yourself until your chest almost touches the ground, then push back up to the starting position. Next up is the "Diamond Push-up." This variation focuses on the triceps more intensely. By bringing your hands together in a diamond shape beneath your chest, you’ll feel the burn in your upper arms. Complete 2 sets of 10 reps to effectively challenge your triceps while still engaging your pecs and shoulders. The third exercise is the "Pike Push-up." This push-up variation resembles the downward-facing dog position in yoga. It emphasizes the shoulders and upper chest. Start in a push-up position, then raise your hips towards the ceiling. Bend your elbows to lower your head toward the ground. Aim for 2 sets of 10 reps for a fantastic shoulder workout. Following that is the "Push-up Pull." This unique twist combines the push-up with a sideways pull, involving your core and back alongside your chest and arms. Focus on strong form and maintain control as you perform 2 sets of 10 reps. This exercise not only strengthens but also improves coordination. Lastly, the "Wide Grip Push-up" broadens the challenge by targeting the outer pectorals and shoulders. Place your hands wider than shoulder width to modify this classic exercise. Execute 2 sets of 10 reps, ensuring to keep your elbows at about a 45-degree angle to protect your joints. In summary, this push-up workout is a powerful routine that can easily be modified as your strength improves. Incorporate these five variations into your regular training to enhance your upper body strength and build a well-proportioned physique. Remember to maintain proper form throughout and focus on controlled movements to maximize your results. Get started and let the strength gains roll in!

    #Exercise / Sets
    1Push-up2 sets • 10 reps
    Push-up
    2Diamond Push-up2 sets • 10 reps
    Diamond Push-up
    3Pike Push-up2 sets • 10 reps
    Pike Push-up
    4Push-up Pull2 sets • 10 reps
    Push-up Pull
    5Wide Grip Push-up2 sets • 10 reps
    Wide Grip Push-up

  • Day 2

    If you’re looking to enhance your upper body strength and overall fitness, push-ups are an essential exercise you shouldn't overlook. This ultimate push-up workout incorporates five variations of the classic push-up, each designed to target different muscle groups while building stability and endurance. Each exercise can be performed using just your body weight, making them accessible and effective for all fitness levels. Let’s dive into this dynamic push-up workout! First, we have the classic "Push-up." This foundational exercise targets the chest, shoulders, triceps, and core. Perform 2 sets of 10 reps. Ensure your hands are placed shoulder-width apart, with your body in a straight line from head to heels. Lower yourself until your chest almost touches the ground, then push back up to the starting position. Next up is the "Diamond Push-up." This variation focuses on the triceps more intensely. By bringing your hands together in a diamond shape beneath your chest, you’ll feel the burn in your upper arms. Complete 2 sets of 10 reps to effectively challenge your triceps while still engaging your pecs and shoulders. The third exercise is the "Pike Push-up." This push-up variation resembles the downward-facing dog position in yoga. It emphasizes the shoulders and upper chest. Start in a push-up position, then raise your hips towards the ceiling. Bend your elbows to lower your head toward the ground. Aim for 2 sets of 10 reps for a fantastic shoulder workout. Following that is the "Push-up Pull." This unique twist combines the push-up with a sideways pull, involving your core and back alongside your chest and arms. Focus on strong form and maintain control as you perform 2 sets of 10 reps. This exercise not only strengthens but also improves coordination. Lastly, the "Wide Grip Push-up" broadens the challenge by targeting the outer pectorals and shoulders. Place your hands wider than shoulder width to modify this classic exercise. Execute 2 sets of 10 reps, ensuring to keep your elbows at about a 45-degree angle to protect your joints. In summary, this push-up workout is a powerful routine that can easily be modified as your strength improves. Incorporate these five variations into your regular training to enhance your upper body strength and build a well-proportioned physique. Remember to maintain proper form throughout and focus on controlled movements to maximize your results. Get started and let the strength gains roll in!

    #Exercise / Sets
    1Push-up2 sets • 10 reps
    Push-up
    2Diamond Push-up2 sets • 10 reps
    Diamond Push-up
    3Pike Push-up2 sets • 10 reps
    Pike Push-up
    4Push-up Pull2 sets • 10 reps
    Push-up Pull
    5Wide Grip Push-up2 sets • 10 reps
    Wide Grip Push-up

  • Day 3

    If you’re looking to enhance your upper body strength and overall fitness, push-ups are an essential exercise you shouldn't overlook. This ultimate push-up workout incorporates five variations of the classic push-up, each designed to target different muscle groups while building stability and endurance. Each exercise can be performed using just your body weight, making them accessible and effective for all fitness levels. Let’s dive into this dynamic push-up workout! First, we have the classic "Push-up." This foundational exercise targets the chest, shoulders, triceps, and core. Perform 2 sets of 10 reps. Ensure your hands are placed shoulder-width apart, with your body in a straight line from head to heels. Lower yourself until your chest almost touches the ground, then push back up to the starting position. Next up is the "Diamond Push-up." This variation focuses on the triceps more intensely. By bringing your hands together in a diamond shape beneath your chest, you’ll feel the burn in your upper arms. Complete 2 sets of 10 reps to effectively challenge your triceps while still engaging your pecs and shoulders. The third exercise is the "Pike Push-up." This push-up variation resembles the downward-facing dog position in yoga. It emphasizes the shoulders and upper chest. Start in a push-up position, then raise your hips towards the ceiling. Bend your elbows to lower your head toward the ground. Aim for 2 sets of 10 reps for a fantastic shoulder workout. Following that is the "Push-up Pull." This unique twist combines the push-up with a sideways pull, involving your core and back alongside your chest and arms. Focus on strong form and maintain control as you perform 2 sets of 10 reps. This exercise not only strengthens but also improves coordination. Lastly, the "Wide Grip Push-up" broadens the challenge by targeting the outer pectorals and shoulders. Place your hands wider than shoulder width to modify this classic exercise. Execute 2 sets of 10 reps, ensuring to keep your elbows at about a 45-degree angle to protect your joints. In summary, this push-up workout is a powerful routine that can easily be modified as your strength improves. Incorporate these five variations into your regular training to enhance your upper body strength and build a well-proportioned physique. Remember to maintain proper form throughout and focus on controlled movements to maximize your results. Get started and let the strength gains roll in!

    #Exercise / Sets
    1Push-up2 sets • 10 reps
    Push-up
    2Diamond Push-up2 sets • 10 reps
    Diamond Push-up
    3Pike Push-up2 sets • 10 reps
    Pike Push-up
    4Push-up Pull2 sets • 10 reps
    Push-up Pull
    5Wide Grip Push-up2 sets • 10 reps
    Wide Grip Push-up
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