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.
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.
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Push-up1 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.
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Push-up1 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.
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Push-up1 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.
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Push-up1 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.
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Push-up1 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.
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Push-up1 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.
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Push-up1 set • 17 reps
Day 8
This workout is focused on building upper body strength with the classic push-up exercise. Push-ups are an efficient bodyweight exercise that engage the chest, shoulders, and triceps. Performing 19 reps in a single set challenges your muscular endurance and promotes muscle growth. As you lower your body to the ground, ensure your elbows are at a 45-degree angle to your body to optimize the activation of the chest muscles. Keep your core engaged throughout the movement to maintain proper form and stability. For beginners, modified push-ups on your knees can be performed to gradually build the strength required for full push-ups.
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Push-up1 set • 19 reps
Day 9
Start your journey to a stronger upper body with this push-up workout. Performing 21 reps in 1 set will engage your chest, shoulders, triceps, and core muscles. Push-ups are an effective bodyweight exercise that can help you build strength and endurance. Make sure to maintain proper form throughout the exercise, keeping your body in a straight line and lowering your chest to the ground before pushing back up. If 21 reps feel too challenging, you can modify by performing push-ups on your knees or elevating your hands on an elevated surface. Keep a steady pace and focus on your breathing as you complete the set.
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Push-up1 set • 21 reps
Day 10
Get ready to build serious upper body strength with this intense push-up workout! In this workout, you will be performing one set of 23 reps. Push-ups are a fantastic bodyweight exercise that engage multiple muscle groups including the chest, shoulders, triceps, and core. It's a true test of strength and stamina. To execute a push-up properly, start in a plank position, with your hands directly under your shoulders. Lower your body until your chest almost touches the floor, then push back up to the starting position. To maintain good form and get the most out of your workout, engage your core, keep your body in a straight line, and breathe steadily. Be sure to warm up before starting and cool down after finishing to prevent injury and aid recovery. You'll feel the burn with this challenging yet effective workout!
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Push-up1 set • 23 reps
Day 11
Start your workout with a set of 25 push-ups to strengthen and tone your chest, shoulders, and triceps. Push-ups are a classic bodyweight exercise that engage multiple muscle groups, helping to improve upper body strength and endurance. Ensure proper form by keeping your body in a straight line from head to heels, and lower down until your chest nearly touches the ground. Focus on controlled movements to maximize the effectiveness of each rep. As you progress, you can modify the exercise by elevating your feet or incorporating variations like diamond push-ups or incline push-ups.
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Push-up1 set • 25 reps
Day 12
The push-up is a classic bodyweight exercise that targets multiple muscle groups, including the chest, shoulders, and triceps. It's an effective way to build upper body strength and endurance. In this workout, you will perform 1 set of 27 reps. To maximize the benefits of the push-up, focus on maintaining proper form throughout the entire set. Keep your body in a straight line from head to heels, engage your core, and lower your chest to the ground before pushing back up to the starting position. Remember to breathe consistently and push through any fatigue to complete the set. This simple yet effective exercise can be modified to accommodate different fitness levels, making it a versatile addition to any workout routine.
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Push-up1 set • 27 reps
Day 13
The push-up is a classic bodyweight exercise that targets your chest, shoulders, triceps, and core. With 29 reps in one set, you'll build endurance and strength in these muscle groups. To perform 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 floor, then push back up to the starting position. Keep your core engaged and your body in a straight line throughout the movement. If 29 reps in one set is challenging, you can break it down into smaller sets and gradually build up to completing all reps in one go. Push-ups are a versatile exercise that can be modified to suit different fitness levels, making them an excellent addition to any workout routine.
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Push-up1 set • 29 reps
Day 14
Get ready to challenge your upper body strength with this high-rep push-up workout. Push-ups are a classic bodyweight exercise that target the chest, shoulders, and triceps, as well as engage the core and lower back for stabilization. Performing 31 reps in a single set is a demanding task that will not only build muscular endurance but also promote overall upper body strength. As with any exercise, proper form is key. Make sure to maintain a straight line from head to heels, engage the core, and lower the body until the chest nearly touches the ground. Then, press back up to the starting position. It's important to listen to your body and take breaks if needed. Whether you're a beginner or seasoned athlete, this push-up set will provide a tough challenge.
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Push-up1 set • 31 reps
Day 15
Get ready to strengthen and tone your upper body with this challenging push-up workout. In just 1 set of 33 reps, you'll engage your chest, shoulders, and triceps, while also activating your core for stability. This exercise is a fantastic way to build muscle endurance and increase overall upper body strength. To maximize the effectiveness of each push-up, ensure your body forms a straight line from head to heels, and focus on controlled movements throughout the set. Challenge yourself to maintain proper form and aim to complete all 33 reps without compromising on technique. Incorporating push-ups into your regular workout routine can yield significant benefits, helping you achieve a stronger, more defined upper body.
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Push-up1 set • 33 reps
Day 16
Get ready to challenge your upper body with this intense push-up workout. Push-ups are an effective bodyweight exercise that target the chest, shoulders, and triceps, while also engaging the core. Performing 33 reps in a single set will test your muscular endurance and help you build strength.
To execute a proper push-up, start in 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 your body back up to the starting position. Maintain a straight line from your head to your heels throughout the movement. Remember to breathe steadily as you perform each rep.
Incorporating push-ups into your workout routine can help you achieve a sculpted upper body and improve overall functional strength. As with any exercise, it's important to maintain proper form to avoid injury. If 33 reps in a single set feel too challenging at first, start with a lower number and gradually increase your reps as you build strength and endurance.
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Push-up1 set • 33 reps
Day 17
Ready to challenge your upper body strength with a targeted push-up workout? This routine consists of a single set with 35 reps, focusing on engaging your chest, shoulders, triceps, and core muscles. Push-ups are a classic bodyweight exercise that can be modified to suit all fitness levels and offer a plethora of benefits, including improved muscle strength and endurance. To perform a push-up correctly, start in a high plank position with hands shoulder-width apart, lower your body until your chest almost touches the ground, then push back up to the starting position. Remember to keep your core engaged and maintain a straight line from head to heels throughout the movement. Adding push-ups to your workout routine is a great way to enhance overall upper body strength and stability, so get ready to feel the burn and see results!
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Push-up1 set • 35 reps
Day 18
Challenge yourself with a single set of 37 push-ups to build upper body strength and endurance. Push-ups are a compound exercise that targets the chest, shoulders, and triceps. Performing a high number of reps in one set will not only build muscular strength but also improve muscular endurance. To optimize your form, keep your body in a straight line from head to heels, engage your core, and lower your chest to just above the ground before pushing back up. If 37 reps are too challenging, start with a lower number and gradually increase as you get stronger. Make sure to maintain proper form throughout the entire set to maximize the effectiveness of the exercise.
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Push-up1 set • 37 reps
Day 19
Push-ups are a classic exercise that work multiple muscle groups at once, making them a great addition to any workout routine. By targeting the chest, shoulders, triceps, and core, push-ups are an effective way to build upper body strength and improve core stability. Additionally, they can be easily modified to suit different fitness levels, from beginners to advanced athletes. Performing 39 reps in one set will challenge your muscular endurance and help to improve overall upper body strength. Remember to maintain proper form throughout the exercise by keeping your body in a straight line and engaging your core. As you progress, you can increase the number of sets or reps to continue challenging yourself and making progress towards your fitness goals.
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Push-up1 set • 39 reps
Day 20
Get ready to target your chest, shoulders, and triceps with this challenging push-up workout. Performing 41 reps in one set is a great way to push your muscles to the limit, helping you build strength and endurance. To get the most out of this workout, it's important to maintain proper form throughout. Keep your body in a straight line from head to heels, engage your core, and lower your chest all the way to the ground before pushing back up. Additionally, make sure your hands are directly under your shoulders to prevent strain. As you progress, consider adding variations like incline or decline push-ups to keep challenging your muscles.
Remember to breathe consistently throughout the set, inhaling as you lower down and exhaling as you push back up. Maintaining a steady breathing rhythm will help optimize your performance and prevent fatigue. For an extra challenge, try slowing down the tempo of each rep, focusing on controlled movements to intensify the muscle engagement. Incorporating this high-rep push-up set into your routine regularly can lead to significant improvements in upper body strength and muscular endurance.
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Push-up1 set • 41 reps
Day 21
Get ready to test your upper body strength and endurance with a challenging push-up set. Push-ups are a fantastic compound exercise that primarily target the chest, shoulders, and triceps, while also engaging the core and lower body for stability. This set of 43 reps will not only help you build strength, but also improve muscular endurance. Remember to maintain proper form throughout the set, keeping your body in a straight line and engaging your core for stability. If 43 reps is too challenging, feel free to break the set into smaller sets with short rest intervals. As you progress, you can work towards completing the full set with fewer breaks. Push-ups are a versatile and effective exercise that can be done anywhere, making them a great addition to any workout routine.
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Push-up1 set • 43 reps
Day 22
Get ready for an intense and effective push-up workout that will challenge your upper body strength and endurance. This workout consists of one set of 45 push-ups, designed to push your muscles to the limit and help you build strength and stamina. Push-ups are a classic bodyweight exercise that target the chest, shoulders, and triceps, and by performing 45 reps in one set, you'll be working on muscle endurance as well as strength. It's important to maintain proper form throughout the entire set to maximize the benefits and reduce the risk of injury. Keep your body in a straight line from head to heels, engage your core, and lower your chest to the ground before pushing back up. This workout is perfect for those looking to build upper body strength and endurance in a short amount of time.
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Push-up1 set • 45 reps
Day 23
This intense push-up workout is designed to challenge and strengthen your upper body. With 47 consecutive reps in just one set, you'll feel the burn and see results quickly. Push-ups are a great bodyweight exercise that target the chest, shoulders, and triceps, and this high-rep set is sure to push your muscles to the limit. Make sure to maintain proper form throughout the entire set to maximize the effectiveness of the exercise. Remember to breathe steadily and engage your core for added stability. After completing this demanding set, you'll feel accomplished and on your way to achieving your strength and fitness goals.
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Push-up1 set • 47 reps
Day 24
Push-ups are a classic and effective bodyweight exercise for building upper body strength, particularly in the chest, shoulders, and triceps. Performing 1 set of 49 reps will test your muscular endurance, helping to enhance your stamina and resilience. To maximize the benefits of this workout, ensure that your body maintains a straight line from head to heels throughout each repetition. Engage your core to stabilize your body and lower yourself until your chest nearly touches the ground before pushing back up. Remember to breathe steadily during the exercise. To make the exercise more manageable, you can modify the push-up by performing it on your knees. Gradually increasing the number of reps or adding additional sets can help you progress and further challenge your muscles.
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Push-up1 set • 49 reps
Day 25
Get ready to push your limits as you engage in this intense push-up workout. With a single set of 51 reps, this routine is designed to challenge your upper body strength and endurance. Push-ups are an effective compound exercise that engage multiple muscle groups including the chest, shoulders, triceps, and core. As you lower and raise your body, you'll be targeting and strengthening these muscle groups, building both strength and muscular endurance. It's important to maintain proper form throughout the entire set to maximize the benefits and reduce the risk of injury. Focus on keeping your body in a straight line from head to heels, engaging your core, and lowering your chest to at least elbow level before pushing back up. As with any exercise, listen to your body and take breaks if needed, but aim to complete all 51 reps for a challenging and effective workout.
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Push-up1 set • 51 reps
Day 26
Push-ups are a classic, effective exercise for building upper body strength. By performing 53 reps in a single set, you will challenge your chest, shoulders, and triceps while also engaging your core for stability. It's important to maintain proper form throughout the set, keeping your body in a straight line and lowering your chest towards the ground with each repetition. As you fatigue, focus on breathing and staying steady to complete the full set.
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Push-up1 set • 53 reps
Day 27
Get ready to elevate your upper body training with this intense push-up workout. With 55 reps in a single set, you'll be challenging your chest, shoulders, triceps, and core like never before. Push-ups are a fantastic bodyweight exercise that can be performed anywhere, making them an ideal addition to your fitness routine. By performing a high volume of push-ups in a single set, you'll be targeting muscular endurance while also building strength. To maximize the effectiveness of this workout, focus on maintaining proper form throughout each rep, keeping your core engaged and your body in a strong, straight line. Remember to breathe steadily throughout the set to sustain your energy and power through to the end. This push-up challenge will push your limits and leave you feeling accomplished and strong.
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Push-up1 set • 55 reps
Day 28
Looking to amp up your upper body strength and endurance? The 57-rep push-up set workout is an intense routine that can help you achieve just that. This workout is designed to challenge your chest, shoulder, and triceps muscles, while also engaging your core for stability. The push-up is a classic bodyweight exercise that targets multiple muscle groups, making it an efficient and effective addition to your fitness routine.
To begin, find a comfortable elevated surface to place your hands, such as a stable bench or low box. Start in a high plank position with your hands slightly wider than shoulder-width apart. Lower your body down by bending your elbows until your chest nearly touches the surface, then push back up to the starting position. Repeat this movement for 57 reps, taking breaks as needed to maintain proper form and technique. Remember to engage your core and keep your body in a straight line throughout the exercise.
Incorporating this high-rep push-up set into your workout routine can help you build muscle endurance, increase upper body strength, and enhance overall functional fitness. Be sure to listen to your body and adjust the rep count and intensity based on your fitness level and goals. Challenge yourself while maintaining proper form, and you'll be on your way to achieving a stronger, more resilient upper body.
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Push-up1 set • 57 reps
Day 29
Start your workout with a challenging push-up routine that will help you build upper body strength and improve your overall fitness. This exercise targets the chest, shoulders, triceps, and core muscles, making it a great full-body workout. Begin by assuming a plank position with your hands slightly wider than shoulder-width apart and your body in a straight line from head to heels. Lower your body until your chest nearly touches the floor, then push yourself back up to the starting position. With 1 set of 59 reps, this routine will push your limits and help you achieve impressive gains in strength and endurance. Whether you're a beginner or an experienced trainer, the push-up is a versatile exercise that can be modified to suit your fitness level.
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Push-up1 set • 59 reps
Day 30
Get ready to challenge your upper body strength and endurance with this intense 60-rep push-up set. Push-ups are a fantastic compound exercise that targets the chest, shoulders, and triceps while also engaging the core and lower body for stability. As you perform each push-up, focus on maintaining a straight line from your head to your heels, and keep your core engaged to protect your lower back. To modify the intensity, you can perform the push-ups on your knees or elevate your hands on a bench or a step. Remember to breathe steadily throughout the set and take breaks as needed. As you progress, you can increase the number of reps or add more sets to continue challenging yourself and promoting muscle growth and endurance.
