Take the 30-day push-ups challenge! The goal is to do 50 push-ups in a row. Impossible? Just stick to your training plan and you will notice your arm, chest and back muscles becoming stronger day by day. This challenge will completely change your body, give you strength and increase your confidence.

The challenge50push-upsin 30 days seems extremely difficult, especially for someone who has not liked this exercise so far. However, it is worth breaking the reluctance and trying your hand at doing push-ups.

Thechallenge withpushupsinvolves gradually increasing the number of repetitions on a regular basis, so that the muscles are not exposed to the shock of training too hard. The key to success is strict adherence to the training plan - even one additional day of break can destroy the effects of many days of effort.

Rules for the 50 push-up challenge

The push-up challenge has been divided into 4 weeks - in each of them the number of repetitions is systematically increased by 2-5 push-ups. The last 2 days are the final test of your strength, in which you must perform 45 repetitions followed by 50 repetitions.

To achieve the goal, you need to start with a ceiling that is right for you. If you are unable to do at least 8 classic push-ups in a row, you'd better take on the challenge by doing women's (knee) push-ups. If you can do 8 regular push-ups - you can choose the traditional variant of the exercise.

It is recommended that in the later stages of the challenge, when the number of repetitions increases significantly (up to 30-40), you should not do push-ups in batches, but instead do the whole series without interruption. This is how the muscles of the chest and arms work the most intensively. However, if you feel that you really can't do all the repetitions in one go, you can divide the whole repetition into 2-3 parts and take a 1-minute break between each repetition.

Never start a workout without warming up first. In particular, don't forget to move your upper body around: shoulders, arms, wrists, waist, and spine.

Push-ups: Week 1 Challenge

The first week is a kind of warm-up in order to prepare the muscles for increased effort. Even if this stage of the challenge seems simple to you, do not increase the number of repetitions.

DayNumber of repetitions
15 pushups
25 pushups
3rest
45 pushups
510 pushups
6rest
710 pushups

Pushups: Week 2 Challenge

DayNumber of repetitions
8rest
912 pushups
1012 pushups
11rest
1215 pushups
1315 pushups
14rest
Worth knowing

You may be hit by a crisis this week. Advice? Train in the morning when your hands are not yet tired. If necessary, divide all repetitions into 2 parts (but do not break them down throughout the day - do all repetitions in one workout, taking a 1-minute break). Be sure to breathe properly! Exhale on rising and inhale on lowering make the exercise very easy, and also distract from the burning sensation in your muscles.

Pushups: Week 3 Challenge

DayNumber of repetitions
1520 pushups
1624 pushups
17rest
1825 pushups
1930 pushups
20rest
2132 pushups

Pushups: Week 4 Challenge

DayNumber of repetitions
2235 pushups
2335 pushups
24rest
2538 pushups
2640 pushups
27rest
2842 pushups

Push-ups: challenge - last 2 days

DayNumber of repetitions
2945 pushups
3050 pushups
Important

Remember the technique

When taking up a fitness challenge, we often focus mainly on the number of repetitions, forgetting the correct technique. Remember - for the exercise to be effective, it must be performed correctly, withattention to every detail. Pay particular attention to the following:

  • the body should form a straight line from the head to the heels,
  • the lumbar spine should be in a neutral position,
  • buttocks must not be higher than the torso,
  • your hands should not be set too narrowly or too wide (preferably shoulder-width apart or slightly wider),
  • lower your torso until a right angle is formed between your upper arm and forearm,
  • remembers about breathing! - inhale when lowering, exhale when ascending.

Category:

Anatomy