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!
