30 Day Push-Up Challenge

If being able to do 50 push-ups is on your fitness bucket list, then it’s time to make it happen. Just like the 30-Day Squat Challenge, here’s a plan to build your upper body and core strength so that by the end of the 30 days, you’ll be able to bust out 50 push-ups.

This push-up challenge involves five push-up variations to not only prevent boredom and overuse injuries but to also help sculpt other areas of the body. Here are instructions for the five different variations, followed by a 30-day plan to get you all the way to 50.

Number 1: Basic Push-UpThis Push-Up Challenge Will Make You Insanely Strong in 30 Days

  • Come into plank position with your arms and legs straight, shoulders above the wrists.
  • Take a breath in, and then as you exhale, bend your elbows out to the sides and lower your chest toward the ground. Stop as soon as your shoulders are in line with your elbows. Inhale to straighten the arms. This counts as one rep.
  • If this is too difficult, then you can do this exercise with your knees on the floor.

     

    Number 2: One-Legged Push-Up (Left Leg)One Knee Push Up Variation

    • Begin in plank position.
    • Extend your left leg straight behind you so it’s parallel with the floor. Engage your abs, and also try to keep your left heel in line with your hips.
    • With your left leg extended and your right toes on the floor, exhale to bend the elbows, lowering into a push-up. Inhale to straighten your arms.
    • This counts as one rep.
    • If this is too difficult, the photo above shows how to do this push-up variation with your right knee resting on the floor.

      Number 3: One-Legged Push-Up (Right Leg)

      • Now switch sides. From plank position, extend your right leg straight behind you so it’s parallel with the floor. Engage your abs, and then try to keep your right heel in line with your hips.
      • With your right leg extended and your left toes on the floor, exhale to bend the elbows, lowering into a push-up. Inhale to straighten your arms.
      • This counts as one rep. As mentioned above, if this is too difficult, then rest your left knee on the floor.

      Number 4: T Push-Up

      • Begin in plank position.Pushup to Side Plank
      • Take a breath in, and then exhale to bend your elbows, lowering into a push-up.
      • Inhale to straighten your arms, and then at the top of your push-up, lift your left arm straight up overhead, rotating your torso to stack your shoulders, and turn your heels to the right, making a T-shape with your body.
      • Exhale to place your left palm back on the ground and lower into a push-up.
      • Inhale to straighten your arms and then lift your right arm up overhead, rotating your torso and turning heels to the left.
      • Exhale to place your right hand back on the ground.
      • Doing a T push-up on both sides counts as one rep.Ready to take your push-up challenge up a notch? Check out these variations of the classic push-up. Mix and match them to create a routine that’s perfect for you. And don’t forget to call us to schedule your next massage! We can help you recover from all that hard work and get ready for your next challenge. 614-604-6358