Push-ups are a tried and true way to get in shape. They don’t require any equipment, aren’t complicated, and can be done with lots of variations. One great way to incorporate push-ups into your exercise routine is by doing a push-up challenge. A push-up challenge can strengthen your chest, back, core, and endurance while giving you a measurable way to track your progress!
If you’re interested in receiving these benefits, review a few push-up challenges for people of different fitness levels and the main types of push-ups you’ll want to try during the challenge.
5 Types of Push-Ups
One of the best things about push-ups is how many different ways you can do them. Alternate styles of push-ups will target different areas of the body so you can tailor your workouts to fit your goals. Some common types of push-ups include the following:
1. Standard Push-Ups
The classic push-up is something almost everyone has seen and done at least once in their life. Push-ups are awesome if you don’t have time to hit the gym and still want to get a well-rounded workout in with limited time!
To do a push-up, place your hands and feet shoulder-width apart on the ground and lift your body so your back is flat. In a controlled motion, bend your elbows and lower your body to the ground. After a brief pause, use your chest, back, and arms to push yourself back up to the starting position.
2. Knee Push-Ups
If you can’t do a standard push-up, knee push-ups are a great way to build up the strength you need to eventually be able to do one!
To do a knee push-up, place your knees and hands shoulder-width apart on the ground. Lower your upper body until it almost touches the ground, and push back up after a brief pause.
If you stick with knee push-ups, you’ll be on your way to more advanced techniques and a stronger upper body!
3. Decline Push-Ups
Decline push-ups are a great way to build your upper chest muscles. Like standard push-ups, decline push-ups can be done mostly anywhere, making them a great exercise for people on the go!
To do a decline push-up, find an elevated surface that you can place your feet on and get into a push-up position. Your feet will stay elevated during a decline push-up, making it so that your upper chest is used when you raise your body back up to the starting position.
Perform a decline push-up like you would if your feet were on the ground, lowering your upper body in a controlled motion and pausing at the bottom. Push back up using your upper chest and core before repeating the decline push-ups as many times as you can!
4. Pike Push-Ups
Pike push-ups are an awesome way to target your upper back muscles and shoulders.
To do a pike push-up, get into a standard push-up position. Use your glutes, hamstrings, and core to lift the middle of your body into an inverted V shape, keeping your arms and legs as straight as possible. Bend your upper elbows so your shoulders and back are lowered towards the floor, pause, and in a controlled motion, push your upper body back up to the starting position.
Pike push-ups are more advanced, and it’s very easy to injure your shoulders, so be careful and make sure that you’re doing them properly!
5. Wide Push-Ups
Wide push-ups are a more challenging version of the standard push-up for people who really want to dig deep and build up their chest and shoulders.
You perform a wide push-up like you would a standard rep, but you should place your hands farther away from your shoulders. Wide push-ups can be a great way to strengthen your lower back as well, so if you’re someone who works a desk job or has nagging back pain, they might be just what you need!
3 Push-Up Challenges for Different Fitness Levels
Whether you work out regularly or are just starting to get started, we have a push-up challenge designed for your fitness level. Review our three push-up challenges for different fitness levels below:
Beginner Push-up Challenge
If you’re just getting started out with push-ups and want to do a push-up challenge, here’s what a beginner routine might look like:
- Do 10 push-ups a day for 30 days. Keep yourself accountable by making sure that you set aside a few minutes each day to get them done.
- If you can’t perform a standard push-up, do knee push-ups instead. You can also mix standard and knee push-ups together once you start getting stronger.
- Really pay attention to your form so you’re doing the push-ups properly. Maintaining your focus will help you get stronger faster and prevent injuries.
- After 30 days, check in with yourself. If you feel like you can move on to the next challenge, that’s awesome! If not, do another month of the basic challenge, but increase the number of push-ups to 20 to continue to build your strength and challenge yourself.
Intermediate Push-up Challenge
Once you’re past the beginner phase, or if you think you can do an intermediate push-up challenge, you might want to try a routine that looks a bit like this:
- Do 50-75 push-ups a day for 30 days
- On different days, start incorporating push-up variants like decline push-ups and wide push-ups to keep your body guessing. Try to track which types you’re doing so you can see which ones work best for you!
- You don’t have to do the push-ups all at once. In fact, it’s better to divide them into sets of 25 throughout the day so you don’t get burnt out or injured.
- Like the beginner challenge, really pay attention to your form so you’re getting the most out of your workouts!
Advanced Push-up Challenge
If you’re really trying to push your body to the limits, try an advanced push-up challenge. Pushing yourself to your limits and surprising yourself is one of the great parts about exercising, so don’t be afraid to try something like this routine:
- Perform 100-150 push-ups a day for 30 days, alternating between different styles. Alternatively, or in addition to, do a push-up pyramid! A push-up pyramid is when you do as many reps as you can until you max out and then work your way back down to one. Pyramids are a great way to build endurance and control.
- Try not to rest too much in between sets to increase the intensity of your sessions. Just be sure to stay safe and listen to your body to avoid injury.
- If this challenge is still too easy for you, just add more push-ups. You can do all of your reps at once in a longer session or split them up throughout the day. Once you get strong enough, it won’t take you much time to finish your workout and be ready to take on your day.
Physiq Fitness Loves Push-Ups
If you live near Salem, Keizer, Albany, or Lancaster, Oregon, and want a place where you can incorporate push-up challenges into your workout routine, Physiq Fitness has you covered. If you’re just getting started working out or are a regular at the gym and want some help, motivation, and direction, our Personal Trainers would love to work with you! They can help develop a tailored push-up challenge schedule that will make you feel stronger in no time flat.
With five convenient locations in the Salem area and one location in Gilbert, AZ, we’d love to help you on your way to a happier, healthier lifestyle. Check out our membership options today! If you have any questions, please feel free to reach out and ask.
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Brandon Bennett, VP of Fitness Operations at Physiq Fitness, is a passionate and results-driven professional with over 20 years of experience in the fitness industry, holding 17 certifications from NASM, Precision Nutrition, Certified Functional Strength Coach, and others. Skilled in team training environments, he excels in crafting tailored programs for optimal performance and injury prevention. He has mentored over 100 trainers throughout his career and has worked at Physiq Fitness for over 10 years.