Push-ups are one of the best techniques to train shoulders, elbows, chest, and triceps. Push-ups also increase core strength.

That’s why pushups are the favorite workout for everybody. and you should certainly improve strength with a 30-day pushup challenge.

It’s a 30-day routine to improve the upper body and abdominals’ muscle strength.

The purpose of the program is to slowly switch from simple or adjusted push-ups to complete and enhanced pushes in 30 days.

Credit: Active.com

This challenge helps build the strength of your upper body over 30 days as you force each day more and more.

You will be able to perform an amazing 50 ups without stopping by the end of the competition.

Benefits of Pushups

Today, we discuss some amazing advantages of push-ups and look at just how push-ups are one of the most famous and common exercises available.

Push-ups develop muscle mass and improve functionality without taking up dumbbells or barbells. You can improve practical strength.

Increase Chest Mass

You just have to do push-ups if you are looking for a great means of adding muscles to your chest. Push-ups are one of the world’s most common chest workouts. Push-ups are just as effective as barbell bench presses for developing muscle mass on the chest.

Compound Movement

Push-ups are a perfect compound workout because you can concurrently work in many areas of your body. Targeting your chest, your triceps, your deltoids, your back, and even your heart.

This means that you can operate all these muscles at the same time with one action.

Increase Actual Strength

Push-ups are a perfect way to develop physical strength when you use your own resistance bodyweight.

The gestures you make while pushing are even more like the sorts of gestures that you do in real life.

Getting on hands and knees to raise currency, for instance, would take identical motions to stand up as you would do when you back up.

Prevent You From Heart Diseases

As push-ups burn calories, they also deliver a range of cardiovascular benefits. Daily push-ups offer numerous cardiac advantages that will boost your lifespan.

Push-ups help in lower blood pressure and thus can help you prevent severe ailments, such as asthma, stroke, heart disease, and coronary disorders.

Improve Back Stability

Some people tend to realize that pushups are fantastic to work your back muscles while learning about the benefits.

Push-ups give you a lot of stability and agility in your back. Your back muscles also work harder than normal while doing pushups.

Improve HGH Production

HGH is one of the most essential hormones present in the human body. The more naturally we produce HGH, the more naturally we produce muscle.

HGH is also very essential for healthy cells as well as large and complete muscles. Because push-ups affect so many different muscles, more HGH is created and secreted naturally.

Increase Testosterone

In addition to promoting the synthesis and secretion of HGH, push-ups also help improve testosterone production.

Testosterone helps improve muscle mass, accelerates fat loss, increases stamina, strength, libido, etc. Like push-ups help to increase HGH, push-ups often naturally increase the production of testosterone.

Improves Posture

Bad posture can leave you in a lot of pain and distress and can also lead to difficulties in life later.

Pushups aim to stabilize your heart and back so that the body is correctly positioned so that you can get the best stance.

This not only makes you look bigger but also makes you escape pain and discomfort.

Save Time

If you just don’t have any time to work out, but still want to train your body then push-ups are a great option for you.

You can do several sets in a matter of minutes. Push-ups are suitable for someone with no time to workout.

The Plan

Instead of rolling out 50 ordinary push-ups in a row, we will start wall push-ups then we will do inline. So that when we start doing a push up your score will be already strong enough to support you

Basic Wall Push-Ups

  1. Start by facing a wall and put your hands on a wall slightly wider than your shoulders.
  2. Extend your legs so that your hands and toes are aligned. You can put your feet closer or broader depending on what’s more convenient.
  3. Before you initiate some action, tighten your core, and pull your belly button in the direction of your spinal cord.
  4. Bring your chest against the wall by bending your elbows slowly. Keep your back and hips straight and keep your core-focused.
  5. Breathe in when you go down and bring yourself to a 90-degree angle of your elbows.
  6. Exhale and bring your hands back up to the starting spot.
  7. Don’t lock out the elbows, slightly bend them.

Basic Inline Pushups

  1. Place your palms wider than the shoulder width on the bench with your fingertips turned slightly outside.
  2. Keep your arms straight but don’t lock your elbow. Align your feet so that your body and arms are straight
  3. When your hands are in the right position, step your body one leg at a time back into a position. Be sure your body is in a straight line, your head aligns with your back and your back doesn’t shrink until you move ahead. Seeing a few inches ahead of you will help hold your body upright rather than down.
  4. Bring your chest to the bench or counter by folding your elbows gently and breathing in. Hold the body straight and rigid throughout the whole movement.
  5. Lift your body off the bench until your elbows are spread out but not closed. Exhale yourself as you push up.

Basic Push-Up

  1. Start by kneeling on a flat surface, come into the plank position with your arms and legs straight.
  2. Put your palms a little wider than your shoulder width in front of you, holding your arms straight. Make sure your back is straight.
  3. Now, bend your elbows to the floor, keeping a tight stance across the back, neck, and head – facing straight down
  4. Take a breath in and bend your elbows and bring your chest near the ground. Stop until the nose reaches nearly the ground. Breathe in and straighten out your arms.
  5. If this is too hard, do this practice on the floor with your knees.


Day 1 Basic wall push ups


6-8 reps 2 sets
Day 2 Basic wall push ups 8-10 reps 2-3 sets
Day 3 Incline pushups


8-10 reps 2- 3 sets
Day 4 REST
Day 5 Incline pushups 10–12 reps 2–3 sets
Day 6 Incline pushups 10–12 reps 2-3 sets
Day 7 Basic Pushups 6–8 reps 2-3 sets
Day 8 Basic Pushups 8–10 reps 2-3 sets
Day 9 Basic Pushups 8–10 reps 2-3 sets
Day 10 REST
Day 11 Basic Pushups 10–12 reps 2–3 sets
Day 12 Basic Pushups 10–12 reps 2–3 sets
Day 13 Basic Pushups 10–12 reps 2–3 sets
Day 14 REST
Day 15 Basic Pushups 8–10 reps 3-4 sets
Day 16 Basic Pushups 8-10 reps 3-4 sets
Day 17 Basic Pushups 8–10 reps 3-4 sets
Day 18 Basic Pushups 8–10 reps 3-4 sets
Day 19 REST
Day 20 Basic Pushups 10–12 reps 3-4 sets
Day 21 Basic Pushups 10–12 reps 3-4 sets
Day 22 Basic Pushups 10–12 reps 3-4 sets
Day 23 Basic Pushups 10–12 reps 3-4 sets
Day 24 REST
Day 25 Basic Pushups 8–10 reps 4-5 sets
Day 26 Basic Pushups 8–10 reps 4-5 sets
Day 28 Basic Pushups 10–12 reps 4-5 sets
Day 29 REST
Day 29 Basic Pushups 10-12 4-5 sets


If you’re new to pushups, then push-ups with the knees sitting on the floor will be best for you if you find doing straight legs too hard.

Always listen to your body and give rest when it is needed. Posture is also important, especially when you do it for 30 days.

Faulty posture while doing a push up will affect the performance and cause injuries.


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