Best Push Up Challenge for Beginners


There are so many push up challenges available online, it can be overwhelming to decide which is the best push up challenge for beginners. The push up challenge described in the following article will detail a fun, challenging and results-driven workout regimen. After reading this article, you’ll understand why the 30 Day Push Up Challenge is the best push up challenge for beginners. This workout is sure to improve your form and increase the number of reps you can perform.

What Is a Push Up Challenge?

The push up is one of the most popular exercises of all time. Push ups strengthen and tone multiple body parts at once, including the chest, triceps, abs and shoulders. The dynamic exercise requires no equipment, and can be modified into countless variations to keep things interesting and highlight different muscle groups.

How to Do One

Month-Long Challenge

Why Do the 30 Day Push Up Challenge?

Man Doing Some Push Up

image source: via Sam Owoyemi

Push up challenges ultimately improve your push up form, and allow you to perform more push ups. Improving your ability to complete more push ups is great for a variety of fitness goals. The push up is an essential exercise to incorporate for athletes. Push ups can spike the heart rate and strengthen the upper body and core. Whether you are a football player or a yogi, push ups are either part of your workout regimen or helpful for your craft.

No Equipment Required

Improving Your Form

How to Do the 30 Day Push Up Challenge

Man Doing Some Push Up

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Before You Start

There are a few things to keep in mind before you start this push up challenge. Like any exercise regimen, it’s important to confirm with your healthcare provider that you’re healthy enough to exercise. You should also amp up your protein intake as you work your way through this challenge in order to rebuild your muscles. In addition, make sure to that you prioritize your water intake and stay hydrated.

The workout below gives you a workout to do every day for the next month. The 30 Day Push Up Challenge is the best push up challenge for beginners, because of its incredible results. Committing to this workout and the above-mentioned health recommendations is a sure fire way to sculpt yourself into stronger and healthier you in thirty days.

Day 1: Modified Push Ups

Modified push ups will strengthen and challenge the muscles in your upper body, but keep the exercise easy enough to allow you to do more repetitions. To do a modified pushup, begin by kneeling on the floor and driving your toes into the ground. To get into the starting position, place your hands slightly wider than shoulder-width apart. Next, lower your body to the floor until your chest grazes the floor. Finally, push back up to the starting position. For the first day, complete 15 repetitions of these modified push ups.

Day 2: Elbow Planks

The elbow plank strengthens the abs and glutes, making push up position easier to stay in. To get in elbow plank position, start face down on the floor resting on your elbows and toes. Your elbows should be directly below your shoulders. Your body should be straight from your shoulders to your toes. To stay in this position, clench your abs and glutes. Hold this elbow plank position for one minute.

Day 3: Modified Tempo Push Ups

To do this exercise, start in the starting position of the modified push up. Lower yourself to the floor slowly, taking three whole seconds to do so. Push up to the starting position in one second. Complete 15 repetitions of these modified tempo push ups.

Day 4: Shoulder Tap High Planks

Shoulder tap high planks will strengthen your core and glutes much like the elbow plank. Moving onto one hand while doing this exercise will challenge your shoulders as well. To do this exercise, get into the starting position of a regular pushup. From there, tap your right shoulder with your left hand, then tap your left shoulder with your right hand. Go back and forth between each shoulder for one minute.

Day 5: Rest

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Take the day to rest your muscles, eat protein filled meals and drink plenty of water. Rest days are important in order for your muscles to rebuild.

Day 6: Modified Push Ups + Shoulder Taps

To do this exercise, get into the modified push up starting position. Complete a modified push up then complete shoulder taps to each shoulder. Altogether, this equals one repetition. Perform 15 repetitions of the modified push ups and shoulder taps.

Day 7: Side Planks

Side planks will strengthen your abs and target your obliques. A strong core will lend itself well to completing multiple push ups. To do so, start in the regular push up position. Walk your right hand to the midline of your body and roll onto the outside edge of your right foot. Stack your feet and drive your hips to the ceiling. Extend your left arm to the ceiling to improve your balance. Hold this position for 30 seconds and then repeat for 30 more seconds on your other side.

Day 8: Tricep Dips

Triceps are a major muscle worked in completing push ups, and strengthening this muscle group will make push ups easier to do. To complete a tricep dip, face away from a chair and place your hands on the edge of the chair. Begin with your elbows locked out, holding yourself up above the chair with your heels slightly in front of your knees. Slowly bend your elbows to at least a 90-degree angle and then pause. The, straighten your arms and flex your triceps back up into the starting position. Complete 15 repetitions of this exercise.

Day 9: Push Ups

In order to improve your form and increase the number of repetitions you can do, it is important to test yourself on the actual exercise. Complete 9 push ups. Make sure you keep your core and glutes tight as you complete this exercise. If you must, take a break between repetitions.

Day 10: Rest

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Rest day!

Day 11: Modified Plyo Push Ups

This exercise will strengthen your upper body like modified push ups, but the plyometric element will improve your explosiveness, making regular and modified push ups easier to do by comparison. To do a modified plyo push up, start in the modified push up position. Lower yourself to the ground like a modified push up, then push up off the ground vigorously creating a jumping motion with your hands. Complete 10 repetitions.

Day 12: Push Ups with Side Planks

Perform a standard push up, then transition into a side plank on each side. Do 15 push ups, with side planks on both sides after each repetition.

Day 13: Superman Planks

This exercise will strengthen your shoulders and your core, two essential muscle groups used in completing push ups. Start in the regular push up position, then walk each hand out in front of you. Try to walk your hands out in front of you as far as you can go while keeping your body straight. Then, walk your hands back to the starting position. Complete 10 repetitions of Superman planks.

Day 14: Modified Tricep Push Ups

To do this exercise, get into the modified push up position except with your hands closer into your sides. You will feel this target your triceps. Complete 15 repetitions.

Day 15: Rest

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Rest day!

Day 16: Modified Push Ups

Complete 20 modified push ups

Day 17: Walking Planks

Start in elbow plank position. Next, place your right hand under your right shoulder and then left hand under your left shoulder. After that, lower back onto your right elbow and then your left elbow. Together, that is one repetition. Complete 15 repetitions.

Day 18: Tricep Dips

Complete 2 sets of 15 tricep dips.

Day 19: Hand Release Push Ups

Start in regular push up position, then lower your body all the way until your chest is resting on the ground. Lift your hands up an inch off the ground, then push yourself back up. Complete ten repetitions.

Day 20: Rest

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Rest day!

Day 21: Push Ups

Complete 15 regular push ups.

Day 22: Side Plank Hip Taps

Get into the side plank starting position resting on your right elbow, and then lower your body until your right hip touches the ground. Then push back up to the starting position. Complete 15 repetitions on the right and left side.

Day 23: Push Ups + Rotations

Complete a push up, then rotate your right knee to your left elbow and then rotate your left knee to your right elbow. Make sure to keep a tight core throughout these rotations. One push up, plus rotations on each side equals one repetition. Complete 15 repetitions.

Day 24: Plank

Hold a high plank position for 60 seconds.

Day 25: Rest

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Rest day!

Day 26: Pushups + Side Planks

Perform 15 push ups, then hold a side plank for 30 seconds on each side.

Day 27: Hand Release Push Ups

Complete 10 hand release push ups.

Day 28: Tricep Push Ups

Complete 10 tricep push ups.

Day 29: Rest

Man Resting at the Ground

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Rest day!

Day 30: Push Ups

Complete 20 push ups. Feel free to take breaks between repetitions.

Conclusion: The Best Push Up Challenge for Beginners

Woman doing some Push Up

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The 30 Day Push Up Challenge is the best push up challenge for beginners looking to better their push up form, increase the number of push ups they can do, or merely improve their overall health and fitness. The combination of regular push ups and complementary exercises will build a solid foundation to perform push ups and a slew of other exercises.

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