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About this challenge

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.

beginner Training Plan

Entry requirements: beginner

Start date:
Anytime
Expected finish time:
Anytime
Duration:
5 weeks
Week 1
Jump to:
Monday
Task

Day 1: 5 push ups

Tuesday
Task

Day 2: 5 push ups

Wednesday
Task

Day 3: Rest

Thursday
Task

Day 4: 5 push ups

Friday
Task

Day 5: 10 push ups

Saturday
Task

Day 6: Rest

Sunday
Task

Day 7: 10 push ups

Monday
Task

Day 8: Rest

Tuesday
Task

Day 9: 12 push ups

Wednesday
Task

Day 10: 12 push ups

Thursday
Task

Day 11: Rest

Friday
Task

Day 12: 15 push ups

Saturday
Task

Day 13: 15 push ups

Sunday
Task

Day 14: Rest       

 

Monday
Task

Day 15: 20 push ups

Tuesday
Task

Day 16: 24 push ups

Wednesday
Task

Day 17: Rest

Thursday
Task

Day 18: 25 push ups

Friday
Task

Day 19: 30 push ups

Saturday
Task

Day 20: Rest

Sunday
Task

Day 21: 32 push ups

Monday
Task

Day 22: 35 push ups

Tuesday
Task

Day 23: 35 push ups

Wednesday
Task

Day 24: Rest

                            

 

Thursday
Task

Day 25: 38 push ups

Friday
Task

Day 26: 40 push ups

Saturday
Task

Day 27: Rest

Sunday
Task

Day 28: 42 push ups

Monday
Task

Day 29: 45 push ups

Tuesday
Task

Day 30: 50 push ups 

  

Congratulations on completing the challenge. You should by now be experiencing increased strength in your chest, triceps and biceps. Well done for building up to 50 repetitions in one set - great job.

Week 1
Jump to:
Have you already completed this?