30 Push-Ups Every Day For 30 Days

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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
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