Fitwill stands in solidarity with Ukraine

14-Day 10 Exercises Push-up Challenge

Home | Challenge | Intermediate: 14 Days

Challenge yourself with the 14-Day 10 Exercises Push-up Challenge. This workout is designed to enhance your upper body strength and endurance. With a variety of push-up variations including close grip, wide grip, diamond, and more, this intermediate level challenge will push your limits and help you achieve your fitness goals. Follow the 14-day program and see noticeable improvements in your strength and overall fitness. Get ready to sculpt your chest, shoulders, and triceps with this effective push-up challenge!

Preview Workout

Fitwill

Turn Sweat into Strength and Success

Achieve more with Fitwill. Over 5000 exercises to explore, custom workouts, real results.

Start your journey. Download today!

Fitwill: App Screenshot
  • Day 1

    This push-up workout is designed to challenge and strengthen your upper body muscles. The workout consists of 5 sets of push-up variations, each targeting different muscle groups to give you a complete upper body workout. It starts with traditional push-ups to engage your chest, shoulder, and tricep muscles. Then, it moves into incline push-ups, which target the upper chest and front shoulder muscles. Next, decline push-ups are included to focus on the lower chest and front shoulder muscles. The workout continues with close grip push-ups to hit the triceps and inner chest, and finishes off with wide grip push-ups to engage the chest and shoulder muscles from a different angle. To get the maximum benefit from this workout, remember to maintain proper form throughout each exercise. Keep your body in a straight line, engage your core, and focus on controlled movements. Listen to your body and modify the exercises as needed. This intense push-up workout will challenge your strength and endurance, helping you build muscle and improve upper body strength over time. Remember to warm up before you start and stretch after you finish to prevent injury and aid recovery. Give your muscles proper time to rest and recover between workouts for optimal growth and strength gains.

    #Exercise / Sets
    1Push-up2 sets • 5 reps
    Push-up
    2Incline Push-up2 sets • 5 reps
    Incline Push-up
    3Decline Push-up2 sets • 5 reps
    Decline Push-up
    4Close Grip Push-up2 sets • 5 reps
    Close Grip Push-up
    5Wide Grip Push-up2 sets • 5 reps
    Wide Grip Push-up
  • Day 2

    This intense push-up workout is designed to target and strengthen your upper body muscles. The first superset includes pike push-ups, diamond push-ups, and scapula push-ups, each to be performed for 2 sets of 5 reps. The pike push-up emphasizes the shoulders and triceps, the diamond push-up works the triceps and chest, while the scapula push-up targets the serratus anterior and scapular stabilizers. Following this, the second superset involves shoulder tap push-ups for 2 sets of 5 reps. This exercise challenges the core and shoulder stability. Finally, the workout is rounded off with single arm push-ups, pushing your limits with 1 set of 1 rep, focusing on unilateral strength and stability. Remember to maintain proper form, engage your core, and breathe throughout each movement to optimize results and reduce the risk of injury.

    #Exercise / Sets
    1Pike Push-up2 sets • 5 reps
    Pike Push-up
    2Diamond Push-up2 sets • 5 reps
    Diamond Push-up
    3Scapula Push-up2 sets • 5 reps
    Scapula Push-up
    4Shoulder Tap Push-up2 sets • 5 reps
    Shoulder Tap Push-up
    5Single Arm Push-up1 set • 1 reps
    Single Arm Push-up
  • Day 3

    This challenging push-up workout is designed to give your upper body a complete workout by targeting different muscle groups. The routine includes variations such as incline push-ups, decline push-ups, close grip push-ups, and wide grip push-ups to engage the chest, triceps, shoulders, and core. By performing 2 sets of 6 reps for each exercise, you'll be able to build strength, muscle endurance, and improve overall upper body fitness. Push-ups are a versatile bodyweight exercise that can be modified to suit different fitness levels. Whether you're a beginner or experienced athlete, incorporating push-ups into your routine can help you develop a strong, toned upper body. For maximum effectiveness, focus on maintaining proper form and control throughout each repetition.

    #Exercise / Sets
    1Push-up2 sets • 6 reps
    Push-up
    2Incline Push-up2 sets • 6 reps
    Incline Push-up
    3Decline Push-up2 sets • 6 reps
    Decline Push-up
    4Close Grip Push-up2 sets • 6 reps
    Close Grip Push-up
    5Wide Grip Push-up2 sets • 6 reps
    Wide Grip Push-up
  • Day 4

    This advanced upper body workout focuses on building strength and stability in the shoulders, chest, and triceps. The workout consists of two supersets to maximize the effectiveness of the exercises. Superset A includes pike push-ups and diamond push-ups, targeting the shoulders and triceps. Pike push-ups are great for developing shoulder strength, while diamond push-ups focus on the triceps. Superset B contains scapula push-ups and shoulder tap push-ups, which challenge stability and core strength while engaging the upper body muscles. The workout concludes with single arm push-ups, a challenging unilateral exercise that requires significant upper body strength and stability to perform. Proper form and controlled movement are essential for each exercise to avoid injury and get the most out of the workout. It's important to consult with a fitness professional before attempting this workout, especially if you're new to these exercises.

    #Exercise / Sets
    1Pike Push-up2 sets • 6 reps
    Pike Push-up
    2Diamond Push-up2 sets • 6 reps
    Diamond Push-up
    3Scapula Push-up2 sets • 6 reps
    Scapula Push-up
    4Shoulder Tap Push-up2 sets • 6 reps
    Shoulder Tap Push-up
    5Single Arm Push-up1 set • 2 reps
    Single Arm Push-up
  • Day 5

    Get ready to challenge your upper body with this push-up workout. Start with traditional push-ups to engage your chest, triceps, and shoulders. Then, move on to incline push-ups, which target the upper chest, and decline push-ups, which engage the lower chest and triceps. The close grip push-up emphasizes the triceps, while the wide grip push-up focuses on the chest. By performing 2 sets of 7 reps for each exercise, you'll build muscular endurance and strength in different areas of the upper body. Remember to maintain proper form throughout the workout to maximize the benefits and prevent injury. Incorporating these push-up variations into your routine can lead to significant improvements in your upper body strength and overall fitness.

    #Exercise / Sets
    1Push-up2 sets • 7 reps
    Push-up
    2Incline Push-up2 sets • 7 reps
    Incline Push-up
    3Decline Push-up2 sets • 7 reps
    Decline Push-up
    4Close Grip Push-up2 sets • 7 reps
    Close Grip Push-up
    5Wide Grip Push-up2 sets • 7 reps
    Wide Grip Push-up
  • Day 6

    This intense push-up workout is designed to target and strengthen the muscles in your upper body, particularly the chest, shoulders, and triceps. The workout consists of five different push-up variations, aimed at challenging your strength and stability. The exercises include Pike Push-ups, Diamond Push-ups, Scapula Push-ups, Shoulder Tap Push-ups, and Single Arm Push-ups. To get the most out of the workout, aim to perform 2 sets of 7 reps for Pike, Diamond, and Scapula Push-ups, 2 sets of 7 reps for Shoulder Tap Push-ups, and 1 set of 3 reps for Single Arm Push-ups. To perform this workout effectively, focus on maintaining proper form throughout each exercise. Engage your core and keep your body in a straight line from head to heels to maximize the effectiveness of the push-up variations. Additionally, remember to breathe steadily and avoid holding your breath during the challenging movements. As with any exercise routine, it's important to warm up before starting the workout and to cool down at the end. You can incorporate dynamic stretches and light cardio to warm up, and static stretches to cool down. Make sure to listen to your body and modify the exercises as needed to prevent injury. With consistent practice, this push-up workout can help you build upper body strength, improve shoulder stability, and enhance overall muscular endurance.

    #Exercise / Sets
    1Pike Push-up2 sets • 7 reps
    Pike Push-up
    2Diamond Push-up2 sets • 7 reps
    Diamond Push-up
    3Scapula Push-up2 sets • 7 reps
    Scapula Push-up
    4Shoulder Tap Push-up2 sets • 7 reps
    Shoulder Tap Push-up
    5Single Arm Push-up1 set • 3 reps
    Single Arm Push-up
  • Day 7

    This push-up routine is designed to provide a full upper body workout, targeting the chest, shoulders, and triceps. The workout consists of 5 different push-up variations, each performed for 2 sets of 8 reps. Starting with the standard push-up, the exercise targets the chest, shoulders, and triceps, engaging multiple muscle groups simultaneously. Moving on to the incline push-up, it introduces a different angle to further challenge the upper body muscles. Following that is the decline push-up, which places more emphasis on the lower chest and upper chest, providing a well-rounded chest workout. Additionally, the close grip push-up focuses on the triceps, while the wide grip push-up emphasizes the chest and shoulders. These variations help in developing strength, endurance, and muscle mass in the upper body. Remember to maintain proper form throughout each set to maximize the effectiveness of the exercises. With dedication and consistency, this routine can lead to noticeable improvements in upper body strength and muscle development.

    #Exercise / Sets
    1Push-up2 sets • 8 reps
    Push-up
    2Incline Push-up2 sets • 8 reps
    Incline Push-up
    3Decline Push-up2 sets • 8 reps
    Decline Push-up
    4Close Grip Push-up2 sets • 8 reps
    Close Grip Push-up
    5Wide Grip Push-up2 sets • 8 reps
    Wide Grip Push-up
  • Day 8

    This challenging push-up workout is designed to build upper body strength and improve shoulder stability. The pike push-up targets the shoulders and triceps, while the diamond push-up emphasizes the triceps and chest. The scapula push-up is excellent for shoulder stability and improving posture. Additionally, the shoulder tap push-up engages the core and enhances shoulder stability. To further challenge yourself, the single arm push-up requires significant upper body strength and stability. It's crucial to maintain proper form throughout these exercises to prevent injury and maximize effectiveness. Remember to breathe steadily and engage your core for stability. With regular practice, this workout will help you develop a stronger, more stable upper body.

    #Exercise / Sets
    1Pike Push-up2 sets • 8 reps
    Pike Push-up
    2Diamond Push-up2 sets • 8 reps
    Diamond Push-up
    3Scapula Push-up2 sets • 8 reps
    Scapula Push-up
    4Shoulder Tap Push-up2 sets • 8 reps
    Shoulder Tap Push-up
    5Single Arm Push-up2 sets • 2 reps
    Single Arm Push-up
  • Day 9

    Get ready to challenge your upper body with this comprehensive push-up workout. This routine is designed to target your chest, shoulders, and arms, helping you build strength and tone muscles effectively. The workout consists of 5 different push-up variations, each focusing on different areas of your upper body. The session begins with regular push-ups, targeting the overall upper body strength. Then, you'll move on to incline push-ups, to specifically work the upper chest muscles. Following that, decline push-ups put a greater emphasis on the lower chest. Close grip push-ups help in isolating the triceps, and wide grip push-ups engage the chest and shoulders more intensely. To maximize the benefits of this workout, complete 2 sets of 9 reps for each exercise. Remember to maintain proper form throughout each set. Focus on controlled movements and maintain a straight body line. To intensify the workout, consider slowing down the lowering phase and pausing at the bottom of each rep for an added challenge. Incorporate this push-up routine into your regular workout schedule to enhance upper body strength, improve muscle definition, and boost overall fitness. Remember to listen to your body, and if you're new to these exercises, start with a lower number of reps and gradually progress as you build strength.

    #Exercise / Sets
    1Push-up2 sets • 9 reps
    Push-up
    2Incline Push-up2 sets • 9 reps
    Incline Push-up
    3Decline Push-up2 sets • 9 reps
    Decline Push-up
    4Close Grip Push-up2 sets • 9 reps
    Close Grip Push-up
    5Wide Grip Push-up2 sets • 9 reps
    Wide Grip Push-up
  • Day 10

    This workout is designed to target and strengthen the upper body, specifically focusing on the chest, shoulders, and triceps. The pike push-up engages the shoulders and upper chest, while the diamond push-up emphasizes the triceps. The scapula push-up helps to improve shoulder stability and control, and the shoulder tap push-up further challenges shoulder stability while engaging the core. Finally, the single arm push-up is an advanced exercise that requires significant upper body strength and stability, targeting each side independently to improve overall strength and balance. To get the most out of this workout, focus on maintaining proper form throughout each exercise. Keep your core engaged to support your spine, and concentrate on controlled movements to maximize muscle engagement. For the pike push-up, start in a downward dog position with your hands shoulder-width apart and your hips pushing toward the ceiling. Lower your head to the ground and push back up, focusing on using your shoulder muscles. For the diamond push-up, form a diamond shape with your hands directly under your chest. As you lower your body, keep your elbows close to your sides to target the triceps. With consistent practice, this workout will help you build strength and endurance in your upper body.

    #Exercise / Sets
    1Pike Push-up2 sets • 9 reps
    Pike Push-up
    2Diamond Push-up2 sets • 9 reps
    Diamond Push-up
    3Scapula Push-up2 sets • 9 reps
    Scapula Push-up
    4Shoulder Tap Push-up2 sets • 9 reps
    Shoulder Tap Push-up
    5Single Arm Push-up2 sets • 3 reps
    Single Arm Push-up
  • Day 11

    This push-up focused workout is designed to build upper body strength and target the chest muscles. The workout consists of 5 different variations of push-ups, each targeting the chest in a slightly different way. The workout begins with traditional push-ups, targeting the overall chest and triceps. Moving on to incline push-ups, the focus shifts to the upper chest, while decline push-ups target the lower chest. Close grip push-ups are included to engage the triceps, and wide grip push-ups are performed to widen the focus on the chest muscles. Each exercise is performed for 2 sets of 10 reps to ensure optimal muscle stimulation and growth. To maximize the benefits of this workout, it's important to maintain proper form throughout each exercise. Keep the core engaged, back straight, and ensure a full range of motion with each repetition. For beginners, it's helpful to start with knee push-ups or incline push-ups to build strength before progressing to more challenging variations. Additionally, incorporating this workout into a comprehensive strength training routine with adequate rest and proper nutrition will help in achieving desired results. Remember to listen to your body and adjust the workout intensity as needed. As you progress, aim to increase the number of reps or sets, or advance to more challenging push-up variations to continuously challenge and strengthen the chest and upper body muscles.

    #Exercise / Sets
    1Push-up2 sets • 10 reps
    Push-up
    2Incline Push-up2 sets • 10 reps
    Incline Push-up
    3Decline Push-up2 sets • 10 reps
    Decline Push-up
    4Close Grip Push-up2 sets • 10 reps
    Close Grip Push-up
    5Wide Grip Push-up2 sets • 10 reps
    Wide Grip Push-up
  • Day 12

    Get ready to challenge your upper body with this push-up workout. This workout consists of two supersets that target different areas of the chest, shoulders, and arms. The first superset includes pike push-ups and diamond push-ups. Pike push-ups are great for targeting the shoulders and triceps, while diamond push-ups focus on the triceps and inner chest. The second superset includes scapula push-ups and shoulder tap push-ups. Scapula push-ups help to improve shoulder stability and strength, while shoulder tap push-ups target the core and shoulders. To finish off the workout, there's a focus on single arm push-ups. This is an advanced exercise that challenges the chest, shoulders, and core. It's important to maintain proper form and engage the core to perform this exercise effectively. To get the most out of this workout, it's important to focus on quality over quantity. Ensure that each push-up is performed with proper form and control. If you're unable to complete the recommended number of reps, it's better to take a short rest and continue rather than compromising on form. Remember to warm up before starting the workout, and cool down and stretch your chest, shoulders, and arms after completing it.

    #Exercise / Sets
    1Pike Push-up2 sets • 10 reps
    Pike Push-up
    2Diamond Push-up2 sets • 10 reps
    Diamond Push-up
    3Scapula Push-up2 sets • 10 reps
    Scapula Push-up
    4Shoulder Tap Push-up2 sets • 10 reps
    Shoulder Tap Push-up
    5Single Arm Push-up3 sets • 2 reps
    Single Arm Push-up
  • Day 13

    Get ready to build upper body strength and endurance with this challenging push-up workout. This routine incorporates a variety of push-up variations to target different muscle groups and keep your workouts fresh and engaging. The workout begins with classic push-ups to target the chest, shoulders, and triceps. Next, incline push-ups are included to work the upper chest and shoulders, followed by decline push-ups to target the lower chest and triceps. Close grip push-ups are added to further engage the triceps and increase the difficulty, while wide grip push-ups emphasize the chest and shoulders. Each exercise is performed for 10 reps and repeated for 3 sets to maximize muscle engagement and endurance. By incorporating these push-up variations into your routine, you can effectively challenge your upper body muscles and achieve great results.

    #Exercise / Sets
    1Push-up3 sets • 10 reps
    Push-up
    2Incline Push-up3 sets • 10 reps
    Incline Push-up
    3Decline Push-up3 sets • 10 reps
    Decline Push-up
    4Close Grip Push-up3 sets • 10 reps
    Close Grip Push-up
    5Wide Grip Push-up3 sets • 10 reps
    Wide Grip Push-up
  • Day 14

    This upper body push-up workout is designed to target your shoulders, chest, and triceps. The pike push-up is a great exercise to develop shoulder strength and stability. Focus on maintaining a straight line from your head to your heels. Next, the diamond push-up is an effective exercise for targeting your triceps. Your hands should form a diamond shape directly under your chest. Scapula push-ups help to activate and strengthen the muscles around the shoulder blades, promoting healthy shoulder movement. Shoulder tap push-ups challenge your stability and core strength as you lift one hand to tap the opposite shoulder. Lastly, the single arm push-up is a high-intensity exercise that demands significant upper body strength. Ensure proper form and engage your core for stability. Remember to breathe throughout each set and rest as needed. It's essential to listen to your body and maintain good form during the entire workout.

    #Exercise / Sets
    1Pike Push-up3 sets • 10 reps
    Pike Push-up
    2Diamond Push-up3 sets • 10 reps
    Diamond Push-up
    3Scapula Push-up3 sets • 10 reps
    Scapula Push-up
    4Shoulder Tap Push-up3 sets • 10 reps
    Shoulder Tap Push-up
    5Single Arm Push-up3 sets • 3 reps
    Single Arm Push-up