100 Push-Ups Every Day For 30 Days

Home | Challenge | Advanced: 30 Days

The 100 Push-Ups Every Day For 30 Days workout challenge is designed to push your upper body strength and endurance to the next level. By committing to 100 push-ups every day for 30 days, you will not only build muscle, but also improve your overall fitness and discipline. It's important to maintain proper form and gradually increase your repetitions as your strength improves. Make sure to fuel your body with adequate protein and rest for recovery. This advanced challenge is not suitable for beginners, so be sure to listen to your body and know your limits.

Preview Workout

Fitwill

Log Workouts, Track Progress & Build Strength.

Achieve more with Fitwill: explore over 5000 exercises with images and videos, access built-in and custom workouts, perfect for both gym and home sessions, and see real results.

Start your journey. Download today!

Day 1

Push-ups are a classic bodyweight exercise that strengthens the chest, shoulders, and triceps. Performing 5 sets of 20 reps will not only enhance muscular endurance but also contribute to overall upper body strength. To ensure proper form, keep your body in a straight line from head to heels, engage the core, and lower your chest towards the ground. As you push back up, focus on fully extending your arms. If 20 reps feel too challenging, you can modify by performing push-ups on your knees. Gradually increasing the number of reps as your strength improves can lead to remarkable progress. Remember to breathe consistently throughout the exercise for optimal performance.

1. Push-up: 5 sets • 20 reps

Day 2

Get ready to sculpt your upper body with this challenging push-up workout. With 5 sets of 20 reps, you'll build strength and endurance while targeting your chest, shoulders, and triceps. Push-ups are a versatile exercise that can be done anywhere, making them a convenient addition to your fitness routine.

To perform a proper push-up, start in a plank position with your hands shoulder-width apart. Lower your body until your chest touches the ground, then push back up to the starting position. Ensure your body forms a straight line from head to heels throughout the movement.

Remember to engage your core and focus on controlled movements for maximum benefit. As you progress, you can modify the intensity by adjusting hand placement or exploring variations such as incline or decline push-ups. Consistency is key, so aim to incorporate this workout into your regular routine for noticeable upper body strength gains.

1. Push-up: 5 sets • 20 reps

Day 3

Get ready to blast your chest, shoulders, and triceps with this challenging push-up workout. This routine consists of 5 sets of 20 reps designed to build strength and endurance in your upper body. Push-ups are a compound exercise that engage multiple muscle groups, making them a highly effective workout for building upper body strength.

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 ground, then push back up to the starting position. Keep your core engaged throughout the movement to maintain proper form and maximize the workout's effectiveness.

For an added challenge, try varying the hand position to target different areas of the chest and shoulders. Narrow hand placement emphasizes the triceps, while a wider hand placement can target the chest more effectively. Focus on maintaining a controlled tempo to fully engage the muscles and maximize the benefits of this classic bodyweight exercise.

1. Push-up: 5 sets • 20 reps

Day 4

The push-up is a classic exercise that targets the chest, shoulders, triceps, and core. Performing push-ups regularly helps in developing upper body and core strength, while also improving muscular endurance. This workout consists of 5 sets of 20 reps each, aiming to enhance overall strength and endurance. The push-up is a versatile movement that can be modified to suit different fitness levels. For beginners, modified or knee push-ups can be performed to gradually build strength, while advanced individuals can challenge themselves with incline or decline push-ups. It is essential to maintain proper form throughout the exercise to maximize its benefits and prevent injury. Ensure that the body remains in a straight line from head to heels, engage the core, and lower with control, allowing the chest to slightly touch the floor before pushing back up. Incorporating push-ups into a workout routine can lead to noticeable improvements in upper body strength and endurance.

1. Push-up: 5 sets • 20 reps

Day 5

This workout features the classic push-up, a fantastic bodyweight exercise for building upper body and core strength. This simple yet effective exercise targets the chest, shoulders, and triceps, making it a great addition to any workout routine. Performing 5 sets of 20 reps will not only challenge your muscular endurance but also help to improve your overall upper body strength. To maximize the benefits, focus on maintaining proper form throughout each set. Ensure that your body forms a straight line from your head to your heels, engage your core, and lower your chest towards the ground while keeping your elbows close to your body.

1. Push-up: 5 sets • 20 reps

Day 6

The push-up is a classic bodyweight exercise that targets the chest, shoulders, and triceps while also engaging the core and lower body. Performing 5 sets of 20 reps of push-ups can help you build upper body strength, endurance, and muscle definition. This compound movement works multiple muscle groups at once, making it an efficient exercise for building overall upper body strength.

To perform a push-up with proper form, start in a plank position with your hands shoulder-width apart, lower your body until your chest nearly touches the ground, and then push back up to the starting position. Keep your core engaged throughout the movement and maintain a straight line from head to heels.

For beginners, incline push-ups using a bench or wall can be a good modification to gradually build strength. Advanced variations such as diamond push-ups or plyometric push-ups can be incorporated to add intensity as you progress. Remember to breathe steadily throughout the exercise and focus on maintaining proper form for each rep.

1. Push-up: 5 sets • 20 reps

Day 7

Get ready to work on your upper body and core with this challenging push-up workout. The push-up is a classic bodyweight exercise that engages multiple muscle groups, including the chest, shoulders, triceps, and core. By performing 5 sets of 20 repetitions, you'll not only build strength and endurance but also improve your overall stability and posture. Make sure to maintain proper form throughout each set by keeping your body in a straight line from head to heels and lowering yourself until your chest nearly touches the ground. Focus on controlled movements to maximize the effectiveness of each repetition.

To enhance the challenge, you can modify the push-up by elevating your feet or using different hand placements. Additionally, if you find 20 reps too challenging initially, you can start with a lower number of reps and gradually increase as you gain strength. Remember to breathe consistently throughout the exercise to optimize oxygen flow to your muscles. Lastly, always warm up before starting the workout and cool down afterward to prevent injury and aid recovery.

1. Push-up: 5 sets • 20 reps

See the full workout in the Fitwill app.

Details

Related Workouts

Total Core Burn: Bodyweight Abs Workout for a Strong, Defined Midsection

Sculpt your abs fast with this 4-exercise bodyweight-only core workout. No equipment needed, just results!

Home | Single Workout | Beginner: 4 exercises

Full-Body Low-Impact Bodyweight Workout to Build Core and Posterior Strength

Strengthen your core, glutes, and back with this low-impact bodyweight workout, perfect for posture, rehab, and foundation building.

Home | Single Workout | Beginner: 5 exercises

Full Shoulder Sculpting Resistance Band Workout – No Weights Needed!

Sculpt your shoulders with this full resistance band workout. Effective, low-impact training—perfect for strength and definition anywhere, anytime.

Home | Single Workout | Beginner: 4 exercises

View All Workouts