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30-Day 100 Push-ups Challenge

Home | Challenge | Advanced: 30 Days

Embark on a journey to elevate your upper body strength and endurance with the 30-Day 100 Push-Ups Challenge. This advanced-level program is designed for individuals looking to intensely enhance their fitness regimen from the comfort of their home. Over the course of 30 days, this challenge incorporates five specialized push-up variations to target different muscle groups, ensuring comprehensive development and strength gains.

1. **Archer Push-up**: Begin by positioning your hands wider than shoulder-width apart; as you lower yourself, shift your weight towards one hand while extending the other arm out to the side. This variation greatly enhances your chest and shoulder stability.

2. **Diamond Push-up**: Place your hands close together under your chest, forming a diamond shape with your thumbs and forefingers. Lower your body to the ground focusing on keeping your back straight. This targets the triceps and the inner chest, intensifying the burn and maximizing muscle growth.

3. **Finger Push-up**: Position your fingers on the ground, lifting your palms off the surface. Lower your body carefully, using your fingers to support your weight. This exercise will not only boost your push-up game but also strengthen your finger and forearm muscles.

4. **Pike Push-up**: Start in a pike position, with your hips up and your legs and arms straight. Bend your elbows to lower your forehead towards the ground. Ideal for shoulder development, this push-up variation increases the difficulty and effectiveness of the workout.

5. **Wide Grip Push-up**: With your hands set wider than your shoulder width, lower your body keeping your elbows at a 45-degree angle. This focuses more on the outer chest and shoulders, expanding your range of muscle engagement.

By integrating these push-up variations into your daily routine, you will not only see a significant improvement in your push-up performance but also in your overall upper body strength and muscular definition. Ensure to keep each movement controlled and deliberate to maximize gains and minimize the risk of injury. Get ready to push your limits and achieve remarkable results with our 30-Day 100 Push-Ups Challenge!

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  • Day 1

    This push-up routine is structured to enhance upper body strength and muscle definition by focusing on different variations of push-ups, each targeting specific muscle groups in the upper body. The workout is suitable for individuals looking to intensify their bodyweight training regimen without the need for additional equipment. The first exercise in the lineup is the Finger Push-up. This variant involves using the fingers instead of the whole palm, which strengthens the fingers and wrists while primarily targeting the chest and triceps. Perform 2 sets of 10 reps, focusing on maintaining balance and proper form to avoid strain. Following the Finger Push-ups, transition into Diamond Push-ups. Place your hands close together to form a diamond shape with your fingers. This shifts the emphasis more towards the triceps and inner chest. Like the first exercise, you will perform 2 sets of 10 reps, ensuring that your elbows stay close to your body throughout the movement. Next, the Archer Push-up helps to improve unilateral strength and muscle balance. Extend one arm to the side as if drawing a bow while keeping the other arm bent. Alternate the extended arm with each rep. Complete 2 sets of 10 reps for a full challenge to both sides of the body. The Wide Grip Push-up follows, which involves placing your hands wider than shoulder-width apart. This variation targets the chest, shoulders, and back more extensively. Again, perform 2 sets of 10 reps, taking care to not let your hips sag and to keep your body in a straight line from head to heels. Conclude your workout with the Pike Push-up, which focuses more on the shoulders and upper back. Assume a piked position with your hips high in the air, and your arms and legs straight. This exercise not only engages the upper body but also helps in improving flexibility and core strength. Perform 2 sets of 10 reps, ensuring your neck is in line with your spine throughout the exercise.

    #Exercise / Sets
    1Finger Push-up2 sets • 10 reps
    Finger Push-up
    2Diamond Push-up2 sets • 10 reps
    Diamond Push-up
    3Archer Push-up2 sets • 10 reps
    Archer Push-up
    4Wide Grip Push-up2 sets • 10 reps
    Wide Grip Push-up
    5Pike Push-up2 sets • 10 reps
    Pike Push-up

  • Day 2

    This push-up routine is structured to enhance upper body strength and muscle definition by focusing on different variations of push-ups, each targeting specific muscle groups in the upper body. The workout is suitable for individuals looking to intensify their bodyweight training regimen without the need for additional equipment. The first exercise in the lineup is the Finger Push-up. This variant involves using the fingers instead of the whole palm, which strengthens the fingers and wrists while primarily targeting the chest and triceps. Perform 2 sets of 10 reps, focusing on maintaining balance and proper form to avoid strain. Following the Finger Push-ups, transition into Diamond Push-ups. Place your hands close together to form a diamond shape with your fingers. This shifts the emphasis more towards the triceps and inner chest. Like the first exercise, you will perform 2 sets of 10 reps, ensuring that your elbows stay close to your body throughout the movement. Next, the Archer Push-up helps to improve unilateral strength and muscle balance. Extend one arm to the side as if drawing a bow while keeping the other arm bent. Alternate the extended arm with each rep. Complete 2 sets of 10 reps for a full challenge to both sides of the body. The Wide Grip Push-up follows, which involves placing your hands wider than shoulder-width apart. This variation targets the chest, shoulders, and back more extensively. Again, perform 2 sets of 10 reps, taking care to not let your hips sag and to keep your body in a straight line from head to heels. Conclude your workout with the Pike Push-up, which focuses more on the shoulders and upper back. Assume a piked position with your hips high in the air, and your arms and legs straight. This exercise not only engages the upper body but also helps in improving flexibility and core strength. Perform 2 sets of 10 reps, ensuring your neck is in line with your spine throughout the exercise.

    #Exercise / Sets
    1Finger Push-up2 sets • 10 reps
    Finger Push-up
    2Diamond Push-up2 sets • 10 reps
    Diamond Push-up
    3Archer Push-up2 sets • 10 reps
    Archer Push-up
    4Wide Grip Push-up2 sets • 10 reps
    Wide Grip Push-up
    5Pike Push-up2 sets • 10 reps
    Pike Push-up

  • Day 3

    This push-up routine is structured to enhance upper body strength and muscle definition by focusing on different variations of push-ups, each targeting specific muscle groups in the upper body. The workout is suitable for individuals looking to intensify their bodyweight training regimen without the need for additional equipment. The first exercise in the lineup is the Finger Push-up. This variant involves using the fingers instead of the whole palm, which strengthens the fingers and wrists while primarily targeting the chest and triceps. Perform 2 sets of 10 reps, focusing on maintaining balance and proper form to avoid strain. Following the Finger Push-ups, transition into Diamond Push-ups. Place your hands close together to form a diamond shape with your fingers. This shifts the emphasis more towards the triceps and inner chest. Like the first exercise, you will perform 2 sets of 10 reps, ensuring that your elbows stay close to your body throughout the movement. Next, the Archer Push-up helps to improve unilateral strength and muscle balance. Extend one arm to the side as if drawing a bow while keeping the other arm bent. Alternate the extended arm with each rep. Complete 2 sets of 10 reps for a full challenge to both sides of the body. The Wide Grip Push-up follows, which involves placing your hands wider than shoulder-width apart. This variation targets the chest, shoulders, and back more extensively. Again, perform 2 sets of 10 reps, taking care to not let your hips sag and to keep your body in a straight line from head to heels. Conclude your workout with the Pike Push-up, which focuses more on the shoulders and upper back. Assume a piked position with your hips high in the air, and your arms and legs straight. This exercise not only engages the upper body but also helps in improving flexibility and core strength. Perform 2 sets of 10 reps, ensuring your neck is in line with your spine throughout the exercise.

    #Exercise / Sets
    1Finger Push-up2 sets • 10 reps
    Finger Push-up
    2Diamond Push-up2 sets • 10 reps
    Diamond Push-up
    3Archer Push-up2 sets • 10 reps
    Archer Push-up
    4Wide Grip Push-up2 sets • 10 reps
    Wide Grip Push-up
    5Pike Push-up2 sets • 10 reps
    Pike Push-up
See the full workout in the Fitwill app.
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