30-Day Pushup Challenge
Build strength, endurance, and discipline in just one month.
/30-Day Pushup Challenge1.gif)
Why Do a Pushup Challenge?
Pushups are one of the best bodyweight exercises for building upper body strength. They work your chest, shoulders, triceps, and core at the same time.
By gradually increasing your pushup count each day, you can improve your strength and endurance in just 30 days.
30-Day Pushup Plan
| Day | Pushups |
|---|---|
| 1 | 10 |
| 2 | 12 |
| 3 | 14 |
| 4 | Rest |
| 5 | 16 |
| 6 | 18 |
| 7 | 20 |
| 8 | Rest |
| 9 | 22 |
| 10 | 24 |
| 11 | 26 |
| 12 | Rest |
| 13 | 28 |
| 14 | 30 |
| 15 | 32 |
| 16 | Rest |
| 17 | 35 |
| 18 | 38 |
| 19 | 40 |
| 20 | Rest |
| 21 | 42 |
| 22 | 45 |
| 23 | 48 |
| 24 | Rest |
| 25 | 50 |
| 26 | 55 |
| 27 | 60 |
| 28 | Rest |
| 29 | 65 |
| 30 | 70+ |
💡 Tip: Break your pushups into smaller sets if needed. For example, 20 pushups can be done as 10 + 10.
Tips for Success
- Warm up your shoulders before starting
- Focus on good pushup form
- Keep your body straight
- Take rest days seriously
- Stay consistent
Pushup Form Guide
- Hands slightly wider than shoulder width
- Keep your core tight
- Lower your chest toward the floor
- Push back up with control