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30 Push-Ups Every Day For 30 Days

Home | Challenge | Beginner: 30 Days

The 30 Push-Ups Every Day For 30 Days challenge is designed to help you improve your upper body strength and endurance. By consistently performing 30 push-ups every day for 30 days, you can expect to see significant improvements in your chest, shoulders, and triceps. Push-ups are a compound exercise that engages multiple muscle groups, making it an efficient way to build overall upper body strength. To get the most out of this challenge, focus on maintaining proper form throughout each repetition. Start with an attainable number of push-ups and gradually increase as you progress. Remember to include adequate rest days to allow your muscles to recover and grow. Additionally, complement your workouts with a balanced diet to support muscle recovery and growth. Stay committed and enjoy the results of a stronger, more defined upper body at the end of the 30 days.

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  • Day 1

    Push-ups are a classic bodyweight exercise that effectively target your chest, shoulders, and triceps. By performing 3 sets of 10 reps, you'll not only build strength but also improve muscular endurance. Start in a high plank position with your hands shoulder-width apart, and lower your body until your chest nearly touches the ground. Keep your core engaged throughout the movement to maintain proper form. Remember to breathe steadily as you push back up to the starting position. As you progress, consider adding variations such as decline push-ups or diamond push-ups to challenge your muscles further. Consistency is key, so aim to include this workout into your routine at least 3 times a week to see significant improvements in your upper body strength and muscle definition.

    #Exercise / Sets
    1Push-up3 sets • 10 reps
    Push-up
  • Day 2

    Get ready to build upper body strength and endurance with this push-up workout. The push-up is a classic bodyweight exercise that targets the chest, shoulders, triceps, and core. By performing 3 sets of 10 reps, you'll be challenging and strengthening these muscle groups. To maximize the benefits, focus on maintaining a straight line from your head to your heels throughout the movement. Engage your core and keep your elbows close to your body as you lower yourself down. As you push back up, focus on fully extending your arms. Remember to breathe consistently throughout the exercise. You can modify the push-up by performing it on your knees if needed, gradually progressing to the standard form as you build strength. This workout is an excellent way to enhance your overall upper body strength and stability.

    #Exercise / Sets
    1Push-up3 sets • 10 reps
    Push-up
  • Day 3

    Get ready to strengthen and tone your upper body with this classic exercise. Push-ups target your chest, shoulders, and triceps, making it an efficient way to build strength and muscle endurance. To perform a 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 maintain a straight line from head to heels throughout the movement. Aim for 3 sets of 10 reps, focusing on controlled movement and proper form. For an added challenge, you can vary your hand placement to target different muscle groups.

    #Exercise / Sets
    1Push-up3 sets • 10 reps
    Push-up
  • Day 4

    Get ready to build upper body strength with this effective push-up workout. Start with 3 sets of 10 reps each to target your chest, shoulders, and triceps. Push-ups are a versatile bodyweight exercise that engage multiple muscle groups, making them a staple for increasing strength and endurance. Focus on maintaining proper form throughout the sets, keeping your body in a straight line and controlling the movement. To modify the difficulty, you can perform push-ups on your knees or elevate your hands on an incline surface. Incorporating push-ups into your routine can help you progress towards more advanced exercises and achieve overall upper body fitness.

    #Exercise / Sets
    1Push-up3 sets • 10 reps
    Push-up
  • Day 5

    Start your workout with 3 sets of 10 push-ups to strengthen and tone your chest, shoulders, and triceps. Push-ups are a classic bodyweight exercise that engage multiple muscle groups and can be easily modified to suit your fitness level. Keep your core engaged, maintain a straight line from head to heels, and lower yourself until your chest nearly touches the floor. Push back up to complete one repetition. Take short breaks between sets to maintain proper form and maximize muscle engagement. Push-ups are an effective way to build upper body strength and are a versatile addition to any workout routine.

    #Exercise / Sets
    1Push-up3 sets • 10 reps
    Push-up
  • Day 6

    The push-up is a classic, effective exercise that targets the chest, shoulders, and triceps while also engaging the core and lower back. Start by getting into a plank position with your hands 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. Remember to keep your core engaged throughout the movement to maintain proper form and prevent sagging in the lower back. To maximize the benefits, focus on controlled, full-range movements rather than speed. Gradually increase the number of reps as you build strength. Additionally, modify the exercise by performing incline or knee push-ups if needed. This workout is suitable for individuals of all fitness levels and can be done anywhere without any equipment, making it a versatile addition to your fitness routine.

    #Exercise / Sets
    1Push-up3 sets • 10 reps
    Push-up
  • Day 7

    The push-up is a classic bodyweight exercise that targets the chest, shoulders, and triceps. To perform a push-up, start in a high plank position with your hands 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 back up to the starting position. Maintain a tight core throughout the movement. For beginners, you can modify by performing push-ups on your knees. To maximize the effectiveness of this exercise, focus on maintaining proper form throughout each set. Keep your elbows close to your body as you lower and press back up. Engage your core to prevent your hips from sagging or lifting. As you build strength, you can progress to more challenging variations such as wide-grip, close-grip, or decline push-ups. Incorporating push-ups into your workout routine is a great way to build upper body strength and muscular endurance. Whether you're a beginner or a seasoned fitness enthusiast, push-ups can be tailored to suit your fitness level and can be done anywhere without needing any equipment.

    #Exercise / Sets
    1Push-up3 sets • 10 reps
    Push-up
  • Day 8

    The push-up is a classic bodyweight exercise that targets the chest, shoulders, and triceps while also engaging the core for stability. By performing 3 sets of 10 reps, you can effectively build upper body strength and endurance. To ensure proper form, start in a plank position with your hands shoulder-width apart and lower your body until your chest nearly touches the floor, then push back up. It's important to maintain a straight line from head to heels throughout the movement. This exercise also helps to improve shoulder stability and can be modified to accommodate different fitness levels. Whether you're a beginner or an experienced athlete, push-ups are an essential part of any strength training routine.

    #Exercise / Sets
    1Push-up3 sets • 10 reps
    Push-up
  • Day 9

    Get ready to strengthen your upper body and build endurance with this classic bodyweight exercise. With 3 sets of 10 reps, push-ups target the chest, shoulders, and triceps, while also engaging the core for stability. 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. Remember to keep your body in a straight line throughout the movement and engage your core to avoid sagging or overarching your back. If regular push-ups are too challenging, start with modified push-ups on your knees and gradually progress to full push-ups as you get stronger. Remember to breathe consistently throughout the exercise and focus on maintaining proper form for maximum benefit.

    #Exercise / Sets
    1Push-up3 sets • 10 reps
    Push-up
  • Day 10

    Start by getting into a plank position with your hands shoulder-width apart. Lower your body until your chest touches the floor and then push yourself back up. Make sure to keep your body in a straight line throughout the movement, engaging your core and glutes. Push-ups are a fantastic compound exercise that targets the chest, shoulders, and triceps. Performing 3 sets of 10 reps will not only help build upper body strength but also improve muscular endurance. If regular push-ups are too challenging, you can modify by performing them on your knees or against a wall.

    #Exercise / Sets
    1Push-up3 sets • 10 reps
    Push-up
  • Day 11

    This push-up workout is an effective way to build upper body strength and endurance. With 3 sets of 10 reps, you'll target your chest, shoulders, and triceps while also engaging your core for stability. Push-ups are a fundamental bodyweight exercise that can be done anywhere, making them a versatile addition to your workout routine. To perform a push-up with proper form, start in a plank position with your hands slightly wider than shoulder-width apart. Lower your body until your chest touches the ground, then push back up to the starting position. Keep your core engaged and body in a straight line throughout the movement. If you're new to push-ups, you can modify by lowering your knees to the ground. For an added challenge, you can vary your hand placement to target different muscle groups. A wider grip emphasizes the chest, while a narrower grip focuses more on the triceps. Remember to breathe consistently and maintain proper form to get the most out of each rep. Incorporate this push-up workout into your routine to enhance your overall upper body strength and improve muscular endurance.

    #Exercise / Sets
    1Push-up3 sets • 10 reps
    Push-up
  • Day 12

    In this workout, you'll start with the classic push-up, an effective bodyweight exercise that targets the chest, shoulders, and triceps. By performing 3 sets of 10 reps, you will build upper body strength and endurance. To execute a proper push-up, maintain a straight line from head to heels, engage your core, and lower your body until your chest nearly touches the ground. Remember to exhale as you push back up to the starting position. Focus on maintaining control and proper form throughout each set. To enhance the difficulty, consider elevating your feet or placing your hands on unstable surfaces, such as gymnastics rings or a stability ball. These variations can help engage additional stabilizing muscles and provide a new challenge for your upper body. It's essential to gradually progress the difficulty of your push-up variations as your strength improves to ensure continued growth and development. Remember to listen to your body, and if you experience any discomfort or pain, seek guidance from a professional trainer or fitness expert.

    #Exercise / Sets
    1Push-up3 sets • 10 reps
    Push-up
  • Day 13

    The push-up is a classic bodyweight exercise that utilizes multiple muscle groups and is great for building upper body strength. By incorporating 3 sets of 10 reps into your workout routine, you can effectively target and enhance your chest, shoulders, and triceps. Maintaining proper form is key, so ensure your body forms a straight line from head to heels, and your hands are shoulder-width apart. Keep your core engaged throughout the movement to maximize the benefits. As you progress, you can increase the intensity by trying different variations such as incline or decline push-ups, or even plyometric push-ups to further challenge your muscles.

    #Exercise / Sets
    1Push-up3 sets • 10 reps
    Push-up
  • Day 14

    Get ready to improve your upper body strength with this simple yet effective push-up workout. Start by positioning yourself with your hands slightly wider than shoulder-width apart and your feet together. Lower your body until your chest nearly touches the floor, then push yourself back up. For a complete workout, aim to complete 3 sets, with 10 reps per set. Remember to engage your core and keep your body in a straight line throughout the movement. Push-ups are a versatile exercise that can be done anywhere – whether you're at home or in the gym. They target the chest, shoulders, and triceps, making them a great addition to any workout routine.

    #Exercise / Sets
    1Push-up3 sets • 10 reps
    Push-up
  • Day 15

    This push-up workout is a simple yet effective way to build upper body strength. Push-ups are a classic bodyweight exercise that target the chest, shoulders, and triceps. By performing 3 sets of 10 reps, you will not only enhance muscular strength and endurance but also engage the core for stability. For proper form, start in a plank position with hands shoulder-width apart, lower your body until your chest nearly touches the ground, and then push back up. Remember to keep your body in a straight line throughout the movement and engage your core for stability. If standard push-ups are too challenging, you can modify by performing them on your knees or against an elevated surface. Incorporating push-ups into your workout routine is a great way to develop overall upper body strength and is suitable for all fitness levels.

    #Exercise / Sets
    1Push-up3 sets • 10 reps
    Push-up
  • Day 16

    This push-up workout is designed to help you enhance your upper body strength and core stability. With 3 sets of 10 reps, this exercise routine is ideal for individuals looking to build muscle endurance and improve overall strength. Push-ups are an effective compound exercise that targets the chest, shoulders, triceps, and core muscles. To maximize the benefits of the workout, focus on maintaining proper form throughout each set. Start by positioning your hands shoulder-width apart and maintaining a straight line from your head to your heels. Engage your core and lower your body until your chest nearly touches the ground, and then push back up to the starting position. Remember to breathe steadily and avoid overarching your lower back. As you progress, consider adding variations such as incline or decline push-ups to challenge different muscle groups. Additionally, incorporating push-ups into your regular fitness routine can lead to improved upper body strength and stability, making everyday activities easier. Make sure to warm up before starting the workout and cool down afterward to prevent muscle strain and aid in recovery.

    #Exercise / Sets
    1Push-up3 sets • 10 reps
    Push-up
  • Day 17

    Get ready to strengthen your upper body with a classic and effective exercise - the push-up. This workout consists of 3 sets with 10 reps each, designed to help you build endurance and muscle strength in your chest, shoulders, and arms. Push-ups are a fundamental bodyweight exercise suitable for all fitness levels, from beginners to advanced athletes. They can also be seamlessly integrated into a full-body workout routine. To maximize the benefits, focus on maintaining proper form throughout each set. Keep your core engaged, your body in a straight line, and lower yourself until your chest nearly touches the ground before pushing back up. Gradually increase the number of reps and sets as you progress to continually challenge and improve your strength.

    #Exercise / Sets
    1Push-up3 sets • 10 reps
    Push-up
  • Day 18

    Push-ups are one of the most effective bodyweight exercises that engage multiple muscle groups, including the chest, shoulders, triceps, and core. Performing 3 sets of 10 reps will not only help in building upper body strength but also improve muscular endurance. It's important to maintain a straight body alignment throughout the movement, engage the core, and lower the body until the elbows are at a 90-degree angle. Whether you are a beginner or a seasoned athlete, push-ups can be modified to suit your fitness level. Focus on proper form and gradually increase the reps for continuous progress. Incorporating push-ups into your workout routine can lead to noticeable improvements in overall upper body strength and stability.

    #Exercise / Sets
    1Push-up3 sets • 10 reps
    Push-up
  • Day 19

    Push-ups are a classic bodyweight exercise that target the chest, shoulders, and triceps. They are an effective way to build upper body strength and endurance. For this workout, you will perform 3 sets of 10 reps. When doing push-ups, ensure your body forms a straight line from head to heels, engage your core, and lower your chest close to the ground before pushing back up. If the standard push-up is too challenging, you can modify by dropping to your knees or elevating your hands on a bench. Remember to keep proper form throughout the exercise to maximize the benefits and reduce the risk of injury. Push-ups are a fundamental exercise that can be included in any workout routine to promote overall upper body strength and muscular endurance.

    #Exercise / Sets
    1Push-up3 sets • 10 reps
    Push-up
  • Day 20

    Push-ups are a classic bodyweight exercise that work multiple muscle groups, including the chest, shoulders, and triceps. By performing 3 sets of 10 reps, you will build strength and muscular endurance in your upper body. When performing push-ups, focus on maintaining proper form by keeping your body in a straight line from head to heels, and ensure that your chest touches the floor on each rep. If you find standard push-ups too challenging, you can modify the exercise by performing them on your knees or against an elevated surface. As you progress, aim to increase the number of reps or sets to continue challenging your muscles and promoting growth.

    #Exercise / Sets
    1Push-up3 sets • 10 reps
    Push-up
  • Day 21

    The push-up is a classic bodyweight exercise that targets the chest, shoulders, triceps, and core. By performing 3 sets of 10 reps, you will not only build upper body strength but also improve core stability. To maximize the benefits of this workout, ensure that your body forms a straight line from head to heels throughout the movement, engage your core, and maintain a controlled tempo. Don't rush through the reps; focus on quality over quantity. As you progress, you can challenge yourself by increasing the number of reps or exploring variations such as incline or decline push-ups.

    #Exercise / Sets
    1Push-up3 sets • 10 reps
    Push-up
  • Day 22

    Looking to build upper body and core strength? This classic push-up workout is the perfect choice. With 3 sets of 10 reps, you'll be targeting your chest, shoulders, triceps, and core muscles. Push-ups are a compound exercise, meaning they work multiple muscle groups at the same time, making them an efficient way to build overall strength. To maximize the benefits, focus on maintaining proper form throughout each set. Keep your body in a straight line from head to heels, engage your core, and lower your chest until it nearly touches the floor. Remember to breathe evenly throughout the exercise. As you progress, you can increase the number of reps or sets to continually challenge yourself and increase muscle endurance.

    #Exercise / Sets
    1Push-up3 sets • 10 reps
    Push-up
  • Day 23

    Get ready to sculpt your chest, shoulders, and triceps with this effective push-up workout. Start by getting into a high plank position with your hands shoulder-width apart and your body forming 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. Perform 3 sets of 10 reps, focusing on engaging your core and maintaining proper form throughout. Push-ups are a great compound exercise that not only target specific muscle groups but also engage multiple joints, making them a fantastic addition to any workout routine.

    #Exercise / Sets
    1Push-up3 sets • 10 reps
    Push-up
  • Day 24

    The push-up is a fundamental bodyweight exercise that targets the chest, shoulders, and triceps, while also engaging the core and lower body for stabilization. Start by positioning your hands shoulder-width apart, keeping your body in a straight line from head to heels. Lower your chest towards the ground by bending your elbows, then push back up to the starting position. For beginners, modified push-ups from the knees can be performed. To increase difficulty, elevate the feet or add resistance with a weighted vest. When performing push-ups, focus on maintaining proper form and control throughout the movement. Aim to complete 3 sets of 10 reps, resting for 60-90 seconds between sets. This will help build upper body strength and endurance while improving overall muscular stability.

    #Exercise / Sets
    1Push-up3 sets • 10 reps
    Push-up
  • Day 25

    Incorporating push-ups into your fitness routine is an excellent way to strengthen and tone your upper body. 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. Engage your core throughout the movement to maintain stability. Doing 3 sets of 10 reps will help build strength in your chest, shoulders, and triceps. Remember to keep your body in a straight line from head to heels, and if regular push-ups are too challenging, you can modify by doing them on your knees or against a sturdy elevated surface.

    #Exercise / Sets
    1Push-up3 sets • 10 reps
    Push-up
  • Day 26

    Start your workout with 3 sets of push-ups to target your chest, shoulders, and triceps. This classic bodyweight exercise not only builds upper body strength but also engages your core for stability. Make sure to maintain a straight line from head to heels, and lower your body until your chest nearly touches the floor. Focus on controlled movements for maximum muscle engagement and keep your core tight throughout. Here's a tip: if regular push-ups are challenging, you can modify by performing them with your knees on the ground. As you gain strength, gradually progress to full push-ups.

    #Exercise / Sets
    1Push-up3 sets • 10 reps
    Push-up
  • Day 27

    This killer push-up workout will help you build upper body strength and endurance. Get ready to feel the burn as you perform 3 sets of 10 push-ups. Push-ups are an effective compound exercise that target the chest, shoulders, triceps, and core. To perform a 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. Remember to engage your core and keep your body in a straight line throughout the movement. Focus on maintaining proper form and controlled movements to maximize the benefits of this classic exercise. Incorporating push-ups into your workout routine is a great way to improve overall upper body strength and enhance muscular endurance.

    #Exercise / Sets
    1Push-up3 sets • 10 reps
    Push-up
  • Day 28

    Push-ups are a classic bodyweight exercise that engages multiple muscle groups including the chest, shoulders, triceps, and core. Performing 3 sets of 10 reps will help you build upper body strength and endurance. To maximize the benefits of push-ups, ensure proper form by keeping your body in a straight line from head to heels, engaging your core, and lowering your chest to the ground before pushing back up. If you find traditional push-ups challenging, you can modify by starting on your knees or elevating your hands on an incline surface. Remember to breathe steadily throughout the exercise and focus on controlled movements. As you progress, you can gradually increase the number of reps or explore variations such as wide grip or diamond push-ups to target different muscle groups.

    #Exercise / Sets
    1Push-up3 sets • 10 reps
    Push-up
  • Day 29

    Push-ups are a classic bodyweight exercise that targets the chest, shoulders, and triceps. Doing 3 sets of 10 push-ups will not only help you build strength and endurance in your upper body, but also engage your core for stability. To perform 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, and then push back up to the starting position. Remember to keep your body in a straight line throughout the movement and engage your core to prevent your hips from sagging. As you progress, you can increase the number of reps or sets to continue challenging yourself and making gains in strength.

    #Exercise / Sets
    1Push-up3 sets • 10 reps
    Push-up
  • Day 30

    Push-ups are an excellent bodyweight exercise that target the chest, shoulders, and triceps. They also engage the core and lower back, providing a total body workout. Performing 3 sets of 10 reps will challenge your upper body strength and muscular endurance. Remember to maintain a straight line from your head to your heels to ensure proper form and to avoid sagging or piking at the hips. You can modify the push-up by elevating your hands on an incline surface if needed, or make it more challenging by adding a resistance band or performing plyometric push-ups for explosive power. Keep your elbows close to your body as you lower yourself down and push back up to the starting position to maximize the activation of your chest, shoulders, and triceps.

    #Exercise / Sets
    1Push-up3 sets • 10 reps
    Push-up