30 Day Push Up Challenge

Home | Challenge | Beginner: 30 Days

Join our 30 Day Push Up Challenge to build upper body strength and endurance. This beginner-friendly workout can be done at home. Push-ups are a great exercise for targeting the chest, shoulders, and triceps while also engaging the core for stability. By following this 30-day challenge, you will gradually increase the number of push-ups you can do, ultimately boosting your upper body strength and endurance. Make sure to maintain proper form throughout the challenge to maximize the benefits and prevent injury. Additionally, focus on proper nutrition and adequate rest to support your body's recovery and muscle growth.

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Workout PreviewExercises

  • Day 1

    Get ready to strengthen your upper body with this beginner-friendly push-up workout. Performing 5 reps of push-ups in a single set is an excellent way to build chest, shoulder, and triceps muscle strength. Push-ups are a classic bodyweight exercise that not only target the upper body but also engage the core and lower body for stability. Ensure your body forms a straight line from head to heels, engage your core, and lower your chest to the ground, then push back up to complete each rep. As you progress, you can increase the number of reps or sets to keep challenging your muscles. Remember to maintain proper form throughout the exercise for optimal results.

    #Exercise / Sets
    1Push-up1 set • 5 reps
    Push-up

  • Day 2

    Start your workout with a classic and effective upper body exercise - the push-up. This bodyweight movement targets the chest, shoulders, and triceps, and is a great way to improve overall upper body strength. To perform a push-up, start in a plank position with your hands shoulder-width apart. Lower your body until your chest nearly touches the floor, then push back up to the starting position. Ensure your core is engaged and your body forms a straight line from head to heels throughout the movement. Aim for 7 controlled reps in a set, focusing on quality over quantity and maintaining proper form. As you progress, you can increase the number of sets or reps to further challenge yourself and continually improve your upper body strength.

    #Exercise / Sets
    1Push-up1 set • 7 reps
    Push-up

  • Day 3

    This workout includes a single set of 9 push-ups, designed to help build upper body strength. Push-ups are a great way to work multiple muscle groups, including the chest, shoulders, and triceps. To perform a push-up, start in a plank position with your hands placed slightly wider than shoulder-width apart. Lower your body until your chest nearly touches the floor, then push back up to the starting position. Focus on keeping your body in a straight line throughout the movement, engaging your core and glutes for stability. Remember to breathe consistently as you perform each rep, exhaling as you push up and inhaling as you lower your body. If 9 reps feel challenging, you can modify the exercise by performing from your knees or elevating your hands on a bench or countertop.

    #Exercise / Sets
    1Push-up1 set • 9 reps
    Push-up

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