Published June 16th, 2021
Doing a push up challenge is not easy, but it can be fun and give you great results. Doing fitness challenges is a great way to motivate yourself and reach physical peaks you never thought possible.
Push-ups exercise your upper body and abs, and give you a unique look as you workout many muscle groups at once.
Push-Up Challenges for Leaner and Stronger Body
These push-up challenge ideas can help kickstart your fitness journey. Since people have different reactions to every bodyweight workout, these challenges will not have the same effect on every individual. With that said, what are the different push-up challenges you can try right now?
3 Months Challenge
First on the list is the 3-month push-up challenge. As the name implies, this challenge will last up to three months, with rest days, of course. This challenge is more suitable for individuals who are willing to commit to the challenge.
Since the challenge lasts up to three months, you will need more dedication and discipline. The challenge starts by doing ten push-ups five times a day, which results in 50 push-ups per day. This amount of push-ups will last for ten days and will eventually increase as the days go on. Each push-up count will remain the same for ten days, followed by a rest day. You can also try modified pushups to heat things up a little.
After the rest day, the number of push-ups done daily for ten days will increase until you reach 30 days. The daily push-up count will be divided into five times, with rest time in between that can be an hour or more, to better control and maintain your strength. To understand better, here is an example schedule of what the first month of the challenge will look like:
Days 1-10: 5 x 10 daily push-ups
Day 11: Rest day
Days 12-20: 5 x 15 daily push-ups
Day 21: Rest Day
Day 22-29: 5 x 20 daily push-ups
Day 30: Rest day
30 Day Plank and Push-Up
The 30day pushup with plank challenge is something that you can try if you are interested in the 3-month challenge but are not too comfortable with the duration. This challenge is a slight twist of the average challenge as it switches between doing planks and push-ups every other day.
You can start the week by holding a plank for 30 seconds or as long as you can for the first day, then doing 15 push-ups the next day. Like all other workout routines, this challenge will require you to have a rest day, which you could do at the end of every week. Do this routine until you finish the 30day pushup challenge, and you should notice a change in your figure.
See 10, Do 10
Since social media is essential for most people these days and we live through the Internet, let’s add social media to a push-up challenge. The ‘See 10, Do 10’ challenge is a recent trend that enables you to do a fun push up challenge with your online friends without having to put in too much effort and time.
You can do this challenge in two ways: when a friend or follower tags you to do so or start the chain reaction by yourself. The mechanics are that you have to film yourself doing ten push-ups then posting it on social media while tagging a friend to do the same.
That way, you interact with your followers and friends without being with them physically and in real-time. If your friend tagged you to do this challenge, you do not have to do it right away. You can wait a couple of days or do it as soon as you like.
The muscle-building push-up challenge is a challenge that is sure to give you fast results. Your body is designed differently from the rest of the population, which is why this challenge is perfect for customization.
To make the challenge match your current strength and ability better, you will first have to measure how many push-ups you can do. The current number of push-ups you can do will help track your progress and how well the challenge is working for you.
For the first workout of the challenge, you will have to do push-ups four times the amount of the current maximum number of push-ups you can do as fast or as slow as you prefer. The second workout is when you set the alarm or a specific time five times a day.
During these times, you will have to do two sets of push-ups as much as you can and set a 45-second rest time in between. These two can be arm workouts as well and can be alternated each day. It means that after doing one workout for one day, you will have to do the other workout the next day.
If you find that your body is not getting as toned or as slim as other people’s when doing a push up challenge, that is normal. Do not lose motivation, and just remember to aim for progress and not perfection.
Push-up challenges are called ‘challenges’ for a reason. They will not be easy, but then again, most great things do not come easily. Work hard and do not give up because sooner or later, with the proper discipline and drive, you will be sure to get the body you desire and the strength you deserve.