Pushup is one of the most important compound exercises. As you carry out your push-up, ensure that your body is aligned in the right position. Your hands, for instance, should settle on the floor comfortably, and shoulders placed distance apart. Consequently, your elbows should make an angle of 45 degrees with your torso.

In addition, your trunk should be straight and stable; your hips should not sag or hike into your lower back. Or else, your elbows and shoulders will be injured. At times it might be challenging to lower your chest all the way to the floor. Well, this is common, especially for beginners. Just use a mat to brace the knees and you will get the right strength.

Push-up variations

  • Diamond push-ups: keeping hands close under the chest and hugging elbows against the torso.
  • Unstable push-ups: doing push-ups against unstable surfaces will make your core work extra hard. As a result, you will gain stability.
  • Inclined push-ups: unlike standard push-ups that might be challenging, inclined push-ups are easy specifically when done on high inclines. This variation will benefit the pectoralis muscles.
  • Declined push-ups: This push-up will exert pressure on areas such as pectoralis, clavicular, upper and anterior deltoids. Just use a weight bench or box to put your feet when you do this push-up.
Complete 30-Day Push Up Challenge

30-day pushup challenge for sculpted arms

The one month challenge increases reps and gives complementary moves. Hence, the push-ups will build your core and triceps strength. In just a month, with the right tools, you will achieve the most molded upper body you ever desired.

Day 1: Modified push-ups

  • Place and mat on the floor and kneel on it.
  • Hands a bit wider than the width of your shoulders maintain tight core, slowly lower your upper body to the floor in such a way that your chest touches the ground.
  • Do 15 reps

Day 2: Elbow plank

  • Body straight (from toes to shoulders), do an elbow plank for at least one minute

Day 3: Modified push-up with 3-1

  • Begin with a modified position you did on day 1
  • Slowly lower your upper body to the ground in account of 3
  • Push-up to our starting point in a second
  • Do 15 reps

Day 4: High plank with should tap

  • Begin with high plank state with wrists underneath your shoulders
  • Each had should tap the shoulder on it opposite side at least for a minute

Day 5: Rest

Day 6: modified shoulder tap

  • Here you do a complete, modified push-up
  • Just as you did in day 4, every hand should tap the shoulder on its opposite
  • Repeat 15 of them

Day 7: Side plank

  • Begins with a basic high plank
  • Right hand at the center of your body, roll on the outer edge of the right foot
  • Stack our feet while you drive hips up and stretch the left arm up as well
  • Hold this position for half a minute and do the same on the opposite side

Day 8: Triceps dips

  • At a tabletop position, hands on the edge of a chair and putting fingers in a way that they face your body
  • Bend elbows slowly at an angle of 90 degrees
  • Pause for a while, then straighten arms back to the starting point
  • Repeat 15 times

Day 9: Do 10 reps of push-ups

Day 10: Rest

Day 11: Intense plyo push-ups

  • Begin in modified push-up point the ground
  • Slowly lift your hands as you push, like jumping with your hands
  • Repeat 10 times

Day 12: Interchanging side planks

  • Do a normal push-up, then proceed to side planks after each one, change sides
  • Make 15 push-ups, changing side planks in between

Day 13: Superman plank

  • Begin with high plank point
  • Walk every handout, then go back to the beginning point
  • Do this 10 times

Day 14: modified triceps push-ups

  • Put your hands as close to your body as possible and do modified push-ups
  • Do this 15 times

Day 15: Rest

Day 16: Modified push-ups

  • Kneeling on the ground, keep your hands and core tight, a bit wider than the width of your shoulders
  • Slowly lower your body and push back up to the beginning
  • Do 20 reps
30-Day Push Up Challenge Modifier

Day 17: Walking plank

  • Beginning with elbow-plank position, placing each hand under their respective shoulders, lower back down to the elbow on the right and then the one on the left
  • Do 15 reps

Day 18: Triceps dips just as day 8

Day 19: Hand release push-ups

  • Begin with a standard push-up state
  • Lower your body on the ground, lift hands up from the bottom
  • Push up back to the start
  • Do from 8 to 10 reps

Day 20: Rest

Day 21: Push-ups; do 15 reps

Day 22: Side plank hip taps

  • Starting on the right side, do a low plank
  • Lift your right hip then dip it on the floor, then return to the starting point
  • Do 15 reps for every side

Day 23: Push-ups combined with rotations

  • Begin with high plank point
  • Bring left knee to the right elbow, pause, then return, do the same on the other knee
  • Do 15 reps

Day 24: Plank

  • Make a high plank and pause for 1½ minute, ensure your body is straight from toes to shoulders

Day 25: Rest

Day 26: Combine side planks and push-ups

  • Make 15 normal push-ups
  • Do side plank and pause for 30 seconds for every side

Day 27: Hand-release push ups

  • Begins with a normal push-up state
  • Let body touch the floor, lift hands at the bottom
  • Push up to begin
  • Do 10 reps

Day 28: Triceps push-ups

  • Make modifies push-ups and ensure hands are close to your body
  • Do 10 reps

Day 29: Rest

Day 30: push-ups, 20 reps