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30-Day Push-Up Challenge

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Challenge yourself over the next 30 days with this 30-Day Push-up Challenge! No equipment needed and you can do it from the comfort of your living room.

Before we get into this 30-Day Push-up Challenge I want to go over a little bit about the Push-up in general.

When you do a push-up, you’re using (aka targeting) the following muscle groups:

  • chest muscles (aka your pecs)
  • shoulders (aka deltoids)
  • back of your arms (aka triceps)
  • stomach (aka abs)
  • the “wing” muscles right under your armpit area (aka the serratus anterior)

The 30-Day Push-Up Challenge

Are you ready to get started with this challenge and build up your upper body strength?

How to start the challenge?

As stated above you’re going to do a timed test to start out…

Set a timer for one minute and see how many push-ups you can do in one single minute.

This is your baseline and what we’ll test against at the end of the 30 days!

What’s after the one-minute test?

Write down your number and check the PDF below for how to use your number. 

This will be your baseline and what we’re hoping to improve upon each day.

Each day will have a plus sign and a number associated with it… this is how many extra over your baseline you’ll be doing each day.

So, if it says +4 and your baseline is 25 then you’ll do 25+4=9 for that particular day. 

Will there be rest days?

Yes. There will be rest days factored into the challenge so your arms can get a break.

There will be two scheduled rest days every week, which should be plenty of rest.

How to complete the challenge?

Over the next 30 days, you’ll be attempting to complete all of the push-ups listed for that day on the calendar.

You can break up the push-ups any way that you need in order to complete them, but I would advise you to attempt to complete them in one sitting.

For instance, if your baseline is 30 push-ups and you’re on day 15 and need to do 30 + 22 push-ups (so 52 push-ups) I would break those up into 3 rounds of 25 push-ups or 5 rounds of 15 push-ups. 

This way you’re completing it as a workout rather than breaking the sets up throughout the day. You’ll get the most out of it this way.

What’s after day 30?

After you’ve completed Day 30 you’ll rest for a day and then complete your baseline test all over again.

So, you’ll time yourself for one minute and see how many push-ups you can do in one minute.


calender of a 30 day pushup challenge
Click Here to download a printable file of the Push-Up Challenge.

What to do after you complete the 30-Day Push-Up Challenge?

You can either re-test and repeat the challenge or opt to try another challenge!

Check out the 30-Day Squat Challenge here. 

Don’t forget to pin this for later!

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