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The 30-Day Push-Up Challenge

author image Rachel Grice
Rachel Grice is a contributing fitness editor for and a certified yoga instructor. Previously, she was the science section editor and titling associate for several other sections of Demand Media Studios, including fitness, nutrition and technology. She completed her undergrad education at the University of Southern California and has worked for Men's Health, FitPregnancy and People magazines.
The 30-Day Push-Up Challenge
A push-up truly challenges your entire body. Photo Credit: Chloe Millar/LIVESTRONG.COM

Push-ups are quite possibly the best upper-body exercises. They build muscle, strength and endurance. Plus, they have the added bonus of not requiring any equipment other than your own body weight. (We call that a win-win!)

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To take advantage of all these amazing benefits, we're hosing a month-long challenge. You'll build upper-body strength in just 30 days and you’ll get the bragging rights of doing 60 push-ups in one day.

How the Push-Up Challenge Works

On October 1, 2018, we're kicking off the LIVESTRONG.COM 30-Day Push-Up Challenge with fitness influencer Blaine Strong (find him on Instagram, @BlaineStrong), the rest of the LS team and our Challenge Facebook group.

Each week, we'll have a different focus, as well as lots of tips and motivation to help you through the challenge. Here's what you can expect:

Check out the video below to watch Blaine show you the proper form for push-ups and a few modifications you can do. They might appear straight-forward, but it's important to perfect your form before you bust out a bunch all in a row!

Proper Push-Up Form

Start in a plank position with your hands under your shoulders and your body in a straight line from head to toes. Contract your ab muscles so that your hips don't sag and your back doesn't arch.

Bend your elbows as you lower your chest to the ground, keeping your hips level. Your elbows should be about a 45 degree angle away from your body. Once you lower as far as you can, push yourself back up to a plank.

Read more: Proper Push-Up Technique (And Mistakes to Avoid)

Personalize the Challenge to Your Fitness Level

Push-ups can be tough if you haven't done them before, but there are a few ways you can ease into them and steadily increase your core and upper-body strength so that you can do a conventional push-up with good form.

Beginners can try a wall push-up (bracing yourself against a sturdy surface), an incline push-up (hands on a chair, step or other raised surface) or a knee push-up on a flat — hopefully padded! — surface. You can also break up the days reps into as many sets as you need.

On the other hand, if you're already a push-up pro or you happen to get bored throughout the 30 days, there are tons of variations on the standard push-up that can really test your strength. Change up your push-ups from one day to the next with one these 10 different types.

How to Join the Push-Up Challenge

1. Make Your Push-Ups a Daily Habit

Print out the 30-day push-up calendar below, and use it each day to help you stay on track. Do the prescribed number of reps each day, and then check off each day as you complete them. Before you know it, it'll become habit!

Join the push-up challenge today!
Join the push-up challenge today! Photo Credit: Gracie Wilson/LIVESTRONG.COM

2. Connect With Us on Facebook

For daily support, motivation and camaraderie with LIVESTRONG.COM team members, join us in our Facebook Group for the 30-Day Push-Up Challenge. We'll share tips, motivations, pictures and more! Plus, we'll answer all your questions.

3. Stay Motivated

Throughout the 30 days, we'll provide you with the tools and information you need to stay motivated and reach your weight-loss goals. Sign up for our daily newsletter or visit our homepage to get linked up with the push-up challenge and other great content, including:

  • Daily motivational articles to keep you focused on your goal
  • Nutrition and fitness advice, including recipes and workouts
  • Real-time community support from thousands of LIVESTRONG.COM members
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