14-Day 10 Exercises Push-up Challenge

Home | Challenge | Intermediate: 14 Days

Challenge yourself with the 14-Day 10 Exercises Push-up Challenge. This workout is designed to enhance your upper body strength and endurance. With a variety of push-up variations including close grip, wide grip, diamond, and more, this intermediate level challenge will push your limits and help you achieve your fitness goals. Follow the 14-day program and see noticeable improvements in your strength and overall fitness. Get ready to sculpt your chest, shoulders, and triceps with this effective push-up challenge!

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Day 1

This push-up workout is designed to challenge and strengthen your upper body muscles. The workout consists of 5 sets of push-up variations, each targeting different muscle groups to give you a complete upper body workout. It starts with traditional push-ups to engage your chest, shoulder, and tricep muscles. Then, it moves into incline push-ups, which target the upper chest and front shoulder muscles. Next, decline push-ups are included to focus on the lower chest and front shoulder muscles. The workout continues with close grip push-ups to hit the triceps and inner chest, and finishes off with wide grip push-ups to engage the chest and shoulder muscles from a different angle.

To get the maximum benefit from this workout, remember to maintain proper form throughout each exercise. Keep your body in a straight line, engage your core, and focus on controlled movements. Listen to your body and modify the exercises as needed. This intense push-up workout will challenge your strength and endurance, helping you build muscle and improve upper body strength over time. Remember to warm up before you start and stretch after you finish to prevent injury and aid recovery. Give your muscles proper time to rest and recover between workouts for optimal growth and strength gains.

1. Push-up: 2 sets • 5 reps

2. Incline Push-up: 2 sets • 5 reps

3. Decline Push-up: 2 sets • 5 reps

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

5. Wide Grip Push-up: 2 sets • 5 reps

Day 2

This intense push-up workout is designed to target and strengthen your upper body muscles. The first superset includes pike push-ups, diamond push-ups, and scapula push-ups, each to be performed for 2 sets of 5 reps. The pike push-up emphasizes the shoulders and triceps, the diamond push-up works the triceps and chest, while the scapula push-up targets the serratus anterior and scapular stabilizers. Following this, the second superset involves shoulder tap push-ups for 2 sets of 5 reps. This exercise challenges the core and shoulder stability. Finally, the workout is rounded off with single arm push-ups, pushing your limits with 1 set of 1 rep, focusing on unilateral strength and stability. Remember to maintain proper form, engage your core, and breathe throughout each movement to optimize results and reduce the risk of injury.

1. Pike Push-up: 2 sets • 5 reps

2. Diamond Push-up: 2 sets • 5 reps

3. Scapula Push-up: 2 sets • 5 reps

4. Shoulder Tap Push-up: 2 sets • 5 reps

5. Single Arm Push-up: 1 set • 1 reps

Day 3

This challenging push-up workout is designed to give your upper body a complete workout by targeting different muscle groups. The routine includes variations such as incline push-ups, decline push-ups, close grip push-ups, and wide grip push-ups to engage the chest, triceps, shoulders, and core. By performing 2 sets of 6 reps for each exercise, you'll be able to build strength, muscle endurance, and improve overall upper body fitness. Push-ups are a versatile bodyweight exercise that can be modified to suit different fitness levels. Whether you're a beginner or experienced athlete, incorporating push-ups into your routine can help you develop a strong, toned upper body. For maximum effectiveness, focus on maintaining proper form and control throughout each repetition.

1. Push-up: 2 sets • 6 reps

2. Incline Push-up: 2 sets • 6 reps

3. Decline Push-up: 2 sets • 6 reps

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

5. Wide Grip Push-up: 2 sets • 6 reps

Day 4

This advanced upper body workout focuses on building strength and stability in the shoulders, chest, and triceps. The workout consists of two supersets to maximize the effectiveness of the exercises. Superset A includes pike push-ups and diamond push-ups, targeting the shoulders and triceps. Pike push-ups are great for developing shoulder strength, while diamond push-ups focus on the triceps. Superset B contains scapula push-ups and shoulder tap push-ups, which challenge stability and core strength while engaging the upper body muscles. The workout concludes with single arm push-ups, a challenging unilateral exercise that requires significant upper body strength and stability to perform. Proper form and controlled movement are essential for each exercise to avoid injury and get the most out of the workout. It's important to consult with a fitness professional before attempting this workout, especially if you're new to these exercises.

1. Pike Push-up: 2 sets • 6 reps

2. Diamond Push-up: 2 sets • 6 reps

3. Scapula Push-up: 2 sets • 6 reps

4. Shoulder Tap Push-up: 2 sets • 6 reps

5. Single Arm Push-up: 1 set • 2 reps

Day 5

Get ready to challenge your upper body with this push-up workout. Start with traditional push-ups to engage your chest, triceps, and shoulders. Then, move on to incline push-ups, which target the upper chest, and decline push-ups, which engage the lower chest and triceps. The close grip push-up emphasizes the triceps, while the wide grip push-up focuses on the chest. By performing 2 sets of 7 reps for each exercise, you'll build muscular endurance and strength in different areas of the upper body. Remember to maintain proper form throughout the workout to maximize the benefits and prevent injury. Incorporating these push-up variations into your routine can lead to significant improvements in your upper body strength and overall fitness.

1. Push-up: 2 sets • 7 reps

2. Incline Push-up: 2 sets • 7 reps

3. Decline Push-up: 2 sets • 7 reps

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

5. Wide Grip Push-up: 2 sets • 7 reps

Day 6

This intense push-up workout is designed to target and strengthen the muscles in your upper body, particularly the chest, shoulders, and triceps. The workout consists of five different push-up variations, aimed at challenging your strength and stability. The exercises include Pike Push-ups, Diamond Push-ups, Scapula Push-ups, Shoulder Tap Push-ups, and Single Arm Push-ups. To get the most out of the workout, aim to perform 2 sets of 7 reps for Pike, Diamond, and Scapula Push-ups, 2 sets of 7 reps for Shoulder Tap Push-ups, and 1 set of 3 reps for Single Arm Push-ups.

To perform this workout effectively, focus on maintaining proper form throughout each exercise. Engage your core and keep your body in a straight line from head to heels to maximize the effectiveness of the push-up variations. Additionally, remember to breathe steadily and avoid holding your breath during the challenging movements.

As with any exercise routine, it's important to warm up before starting the workout and to cool down at the end. You can incorporate dynamic stretches and light cardio to warm up, and static stretches to cool down. Make sure to listen to your body and modify the exercises as needed to prevent injury. With consistent practice, this push-up workout can help you build upper body strength, improve shoulder stability, and enhance overall muscular endurance.

1. Pike Push-up: 2 sets • 7 reps

2. Diamond Push-up: 2 sets • 7 reps

3. Scapula Push-up: 2 sets • 7 reps

4. Shoulder Tap Push-up: 2 sets • 7 reps

5. Single Arm Push-up: 1 set • 3 reps

Day 7

This push-up routine is designed to provide a full upper body workout, targeting the chest, shoulders, and triceps. The workout consists of 5 different push-up variations, each performed for 2 sets of 8 reps. Starting with the standard push-up, the exercise targets the chest, shoulders, and triceps, engaging multiple muscle groups simultaneously. Moving on to the incline push-up, it introduces a different angle to further challenge the upper body muscles. Following that is the decline push-up, which places more emphasis on the lower chest and upper chest, providing a well-rounded chest workout.

Additionally, the close grip push-up focuses on the triceps, while the wide grip push-up emphasizes the chest and shoulders. These variations help in developing strength, endurance, and muscle mass in the upper body. Remember to maintain proper form throughout each set to maximize the effectiveness of the exercises. With dedication and consistency, this routine can lead to noticeable improvements in upper body strength and muscle development.

1. Push-up: 2 sets • 8 reps

2. Incline Push-up: 2 sets • 8 reps

3. Decline Push-up: 2 sets • 8 reps

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

5. Wide Grip Push-up: 2 sets • 8 reps

See the full workout in the Fitwill app.

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