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!)
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
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.
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.
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!
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
- 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