The 30 Day Push Up Challenge For Upper Body Strength

Disclaimer: The information presented by is purely for informational purposes only. Any opinions on medical matters are purely the authors’ opinions, and do not represent that of any medical professional. It is your responsibility to evaluate your own medical or physical condition before using any of the information presented. By voluntarily undertaking any of the exercises displayed on this post, the user assumes the risk of any resulting injury. 

If you want to take your upper body strength to a whole new level, right from the comfort of your own home, then you need to try and complete this amazing 30 day push up challenge!

Push Up Challenge

Push ups are probably my favorite bodyweight exercise to do.

As you all know, here at I mostly focus on bodyweight workouts, as I love being able to stay in shape no matter where in the world I am.

Be it travelling, staying in a hotel, in a car park, or a quick 10 minutes early morning, bodyweight workouts are the ultimate way to stay healthy.

And best of all, they are all completely free!

And one of the best bodyweight exercises to do are push ups!

The Ultimate 30 Day Push Up Challenge

Also see these really good bodyweight workouts:

The 30 day push up challenge that I have set out below can be done by any beginner or advanced person.

For beginners, feel free to start off by doing assisted push ups. These can be done by either doing a raised push up (hands on an elevated surface such as a step or a chair) or knee push ups on a flat surface.

And for those of you who are already quite comfortable doing push ups, do normal push ups and push yourself to complete the 30 day challenge!

What Are Some Of The Benefits Of Doing Push Ups?

Push ups work a few of your upper body muscles.

Not only do they work your chest, but they also work your triceps & forearms, lower back, abs and even your quad muscles.

How To Do A Proper Push Up

The video below demonstrates how to do a proper push up.

I often see friends and family members doing their own versions of “push ups” which are completely wrong!

Remember, it’s all about quality here, NOT quantity.

It’s pointless claiming you can do 50 push ups at once if there are being half-arsed.

Check out this video and make sure you are doing your push ups correctly!

The 30 Day Challenge

Now that you are ready to go, let’s get started with this awesome 30 day push up challenge.

The number of push ups found in the infographic are per day, so you can split them up into however many you want.

Tips for sticking to your daily amount of push ups:

  • Try and do your push ups at the same time everyday. This ensures you stick to the challenge
  • If you are a busy person, then try get half done before your morning starts, and the other half after work
  • If you are an office worker, you could do a few sets at work in between meetings!
  • Don’t overdo your sets early on. If you can only do 10 push ups at a time, then do sets of 10, and so on

Below is the 30 day push up challenge.

Push Up CHallenge 2

Good luck and let us all know of your results!

Side note: I recently completed this 30 day challenge, and have now decided to do it all over again. Only this time I am doubling up the number of push ups! I feel really good, and much stronger!

I am still doing normal workouts about 3 or 4 times per week. So I have added this push up challenge on top of my normal workouts!


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