Increase strength in your chest, triceps and biceps with our 30-day push up challenge. This challenge will develop your upper body strength over 30 days as you complete more and more push ups each day. By the end of the challenge you should be able to complete an impressive 50 push ups without stopping.

You’ll see there are days dedicated to rest - make sure you stick to this, rest and recovery are essential to building strength and stamina. Throughout the challenge you’ll receive recommended reading on other training techniques and other healthy living tips and tricks.

Let's get your form correct to start with, make sure you are positioned correctly by following the pointers below. You can do the push ups on your knees, or adopt the full position on your toes with your legs extended - it’s up to you.

How to do the perfect push up

1. Begin by kneeling on a flat surface and bending forward, placing your hands palms-down slightly wider than a shoulder width apart in front of you, and locking your elbows, keeping your arms straight.

2. Make sure your back is straight, and your feet are interlocked and off the floor.

3. Now lower yourself towards the floor by bending your elbows, maintaining a rigid posture through your back, neck and head – gazing straight down, until your nose almost touches the floor.

4. When you reach this position push up using your arms and return to the original position – this counts as one repetition.

5. To increase the difficulty step both of your legs back with your toes on the floor to achieve the full press-up position and repeat the previous steps.