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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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.

1. Push-up: 1 set • 5 reps

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.

1. Push-up: 1 set • 7 reps

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.

1. Push-up: 1 set • 9 reps

Day 4

The push-up is a foundational bodyweight exercise that targets the chest, shoulders, and triceps while also engaging the core and lower body for stabilization. Performing 11 push-ups in a set helps to build upper body strength and endurance. To execute a proper push-up, start in a plank position with hands shoulder-width apart, keeping the body in a straight line from head to heels. Lower the chest towards the ground by bending the elbows, then push back up to the starting position. Ensure that the movement is controlled and the core is engaged throughout the exercise.

1. Push-up: 1 set • 11 reps

Day 5

The push-up is a classic bodyweight exercise that targets the chest, shoulders, and triceps while also engaging the core and lower body for stability. Performing 13 reps of push-ups in a single set can help you build upper body strength and muscular endurance. To do a proper push-up, start in a plank position with your hands slightly wider than shoulder-width apart, lower your body until your chest nearly touches the ground, and then push back up to the starting position. Make sure to maintain a straight line from head to heels throughout the movement to maximize the benefits. As you progress, you can increase the number of sets and reps or try more challenging variations like diamond push-ups or decline push-ups.

1. Push-up: 1 set • 13 reps

Day 6

Start your workout with a set of 15 push-ups to target your chest, shoulders, and triceps. This classic bodyweight exercise is excellent for building upper body strength and muscular endurance. Ensure proper form by maintaining a straight body line from head to heels, engaging your core, and lowering your chest towards the ground with control. As you push back up, focus on squeezing your chest and triceps. Remember to breathe steadily throughout the movement. Push-ups are a fundamental component of any comprehensive strength training routine, and as you progress, you can increase the number of reps or explore variations to continue challenging your muscles.

1. Push-up: 1 set • 15 reps

Day 7

Get ready to boost your upper body strength with this challenging 17-rep push-up workout. Push-ups are a classic bodyweight exercise that target your chest, shoulders, and triceps, making it an effective compound movement for building upper body muscles. Start by getting into a high plank position with your hands slightly wider than shoulder-width apart. Lower your body until your chest nearly touches the floor, then push back up explosively to the starting position. Maintain a straight line from head to heels throughout the movement to engage your core. Aim for 17 solid reps in a single set to push your muscles to the max and promote significant strength gains.

1. Push-up: 1 set • 17 reps

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