100 Push-ups Every Day For 30 Days | Workout Library | Fitwill

100 Push-ups Every Day For 30 Days

Home | Challenge | Advanced: 30 Days

Take on the 30-day challenge of doing 100 push-ups daily to build upper body strength and endurance. This advanced workout incorporates various push-up variations including close grip, wide grip, decline, and pike push-ups. It is designed to target different areas of the chest, shoulders, and triceps while improving overall muscular endurance. Be sure to maintain proper form and listen to your body's limits to prevent overuse injuries. Consistency and gradual progression are key to achieving the best results from this challenging workout.

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Day 1

This push-up workout is designed to target various muscle groups in your upper body. It consists of 5 different types of push-ups, each with 2 sets of 10 reps. The workout starts with the traditional push-up, targeting the chest, shoulders, and triceps. Moving on to decline push-ups, these target the lower portion of the chest, emphasizing the pectoral muscles. Next, wide grip push-ups engage the chest, shoulders, and triceps, while also challenging the stabilizing muscles. Close grip push-ups follow, focusing on the triceps and inner chest, providing a comprehensive upper body burn. Finally, pike push-ups are included to target the shoulders and upper chest, enhancing overall shoulder strength and stability.

By including variations of the push-up, this workout effectively engages different angles and muscle groups, promoting balanced upper body development. Through consistent practice, this routine can help improve strength, endurance, and muscular definition. Remember to maintain proper form and control throughout each exercise, and consider incorporating this workout into your regular training regimen for maximum benefits.

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 2

This push-up focused workout is designed to build upper body strength and endurance. The workout consists of 5 different variations of push-ups, each targeting different muscle groups in the chest, shoulders, and triceps. The first superset includes regular push-ups and decline push-ups. Regular push-ups target the chest and triceps, while decline push-ups place more emphasis on the upper chest and shoulders. The second superset includes wide grip push-ups and close grip push-ups. Wide grip push-ups target the chest and shoulders, while close grip push-ups focus on the triceps. The workout finishes with pike push-ups, which are excellent for targeting the shoulders and upper chest. To maximize results, focus on maintaining proper form throughout each exercise and aim for controlled, steady movements. Remember to breathe properly and engage the core for stability. Start with 2 sets of 10 reps for each exercise, gradually increasing the sets or reps as you progress. Ensure you warm up before and cool down after the workout to prevent injury and aid recovery.

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 3

Get ready to take your upper body workout to the next level with this intense push-up routine. It's designed to build strength and endurance in your chest, shoulders, and triceps. The workout consists of 5 exercises, each with 2 sets of 10 reps. To really challenge yourself, focus on maintaining proper form and control throughout each movement. The variation in hand placement and body position throughout the exercises will target different areas of your chest and arms, helping you achieve a well-rounded upper body training session.

Start with standard push-ups to engage your chest, shoulders, and triceps. Then, move on to decline push-ups to shift the focus more onto your upper chest and shoulders. Wide grip push-ups target the outer chest muscles, while close grip push-ups work the inner chest and triceps. Finish with pike push-ups, which emphasize the shoulders and upper chest.

Remember to engage your core and keep a straight line from your head to your heels during each push-up variation. Focus on controlled movements and proper breathing to get the most out of each rep. As you progress, you can increase the number of sets or reps to continue challenging your upper body strength and endurance. Make sure to maintain a balanced diet to support your muscle recovery and growth.

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 4

Get ready to challenge your upper body with this intense push-up workout. This routine is designed to build strength and endurance in your chest, shoulders, and triceps, helping you to develop a solid upper body. The first two exercises, regular push-ups and decline push-ups, focus on the chest, shoulders, and triceps, while also engaging your core. The wide grip push-up and close grip push-up variations target specific areas of the chest and triceps, providing a comprehensive workout for these muscle groups. Lastly, the pike push-up is an effective way to target the shoulders and engage the upper chest.

To maximize the benefits of this workout, focus on maintaining proper form throughout each exercise. Ensure your body is in a straight line from head to heels, engage your core, and lower yourself with control during each repetition. Remember to breathe steadily and avoid holding your breath. Additionally, it's important to listen to your body and modify the exercises if needed. If you're new to push-ups, start with a modified version (on your knees) and gradually progress to more advanced variations as you build strength.

As with any workout, it's crucial to fuel your body with the right nutrition. Consume a balanced meal that includes a mix of protein, carbohydrates, and healthy fats to support muscle recovery and growth. Stay hydrated by drinking plenty of water throughout the day, especially before and after your workout. Lastly, allow adequate rest between workout sessions to allow your muscles to recover and adapt. With dedication and consistency, this push-up workout can help you achieve noticeable improvements in upper body strength and muscle endurance.

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 5

This push-up workout is designed to target various muscles in your upper body, helping to build strength and endurance. The workout consists of two sets of 10 reps for each exercise, focusing on different variations of push-ups to challenge your muscles in different ways.

The decline push-up targets the lower chest and upper shoulders, while the wide grip push-up helps to engage the chest muscles even more. The close grip push-up works on the triceps, and the pike push-up is great for targeting the shoulders and upper chest. By incorporating these different push-up variations, you can effectively work multiple muscle groups in your upper body.

To maximize the effectiveness of this workout, focus on maintaining proper form throughout each exercise. Keep your core engaged, your body in a straight line, and lower yourself with control. Remember to breathe consistently and avoid overarching your back. As you progress, you can increase the number of sets or reps to continue challenging your muscles and promoting growth. Including this push-up workout in your fitness routine can help you achieve a stronger and more toned upper body.

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 6

This comprehensive push-up workout is designed to challenge and build strength in your upper body. The workout consists of 5 different push-up variations, each targeting different muscle groups within the chest, shoulders, and triceps. The workout begins with classic push-ups to engage all major upper body muscles. Completing two sets of 10 reps each helps in building muscular endurance and strength. Moving on to decline push-ups, these elevate the feet to shift more emphasis onto the upper chest and front shoulders, helping to develop a well-rounded upper body. The wide grip push-ups come next and promote wider chest development, especially targeting the outer chest muscles. The close grip push-ups follow, engaging the triceps and inner chest to promote strength and stability. Finishing the workout with pike push-ups emphasizes the shoulders and the upper chest, helping to build overall upper body strength. It's important to maintain proper form throughout each movement, ensuring full range of motion and engaging target muscles effectively.

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 push-up workout routine is designed to target various muscles in your upper body, providing a comprehensive strength training session. The routine consists of five exercises: standard push-ups, decline push-ups, wide grip push-ups, close grip push-ups, and pike push-ups. The first two exercises (push-up and decline push-up) form a superset, allowing for a seamless transition between the movements. Similarly, the wide grip push-up and close grip push-up create another superset, intensifying the workout.

Push-ups are a phenomenal compound exercise that engage the chest, triceps, and shoulders, making them a great choice for developing overall upper body strength. By incorporating different variations such as wide grip and close grip push-ups, you can target specific muscle groups more intensely. Additionally, the decline and pike push-ups provide an added challenge by shifting the focus onto the upper chest and shoulders.

To optimize this workout, focus on maintaining proper form throughout each exercise. Make sure your body forms a straight line from head to heels, engage your core, and lower yourself until your chest nearly touches the ground. By performing 10 reps for two sets of each exercise, you'll effectively enhance muscle endurance and strength. Be sure to allow for adequate rest between sets to maximize the benefits of this challenging routine.

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

See the full workout in the Fitwill app.

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