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Beginner Push-Up Challenge

Fitness 28-Day Challenges  The Push-Up Challenge That Works  Beginner

Difficulty: Muscles Targeted: Equipment:
Beginner Arms (triceps),
Chest (pectorals)
Shoulders (anterior deltoids)
Bodyweight
Box/Chair

Before embarking on this challenge, it’s important that you familiarise yourself with the challenge rules, and correct exercise technique as explained below.

If you have any questions, feel free to ask them here.

Otherwise, don’t hesitate to get started! Good luck!

Friendly Note: I worked hard to create these challenges exclusively for the Travel Strong Members Area. While I encourage you to do the challenges with your friends, please do not share them on social media sites such as Pinterest, Twitter, Facebook and Instagram. Thanks!

Beginner Push-Up Challenge

Download Printable Planner For This Challenge

Exercise Technique:

Wall/High Hands-Elevated Push-Up

Stand 1-2 feet away from a wall or a surface that is around chest height. Place your hands on the wall or surface just beyond shoulder width apart. Squeeze your glutes and core (as if somebody was about to punch you in the stomach), and then lower yourself towards the wall or surface. Your body should stay in a straight line, and your elbows should stay close to your sides.

Click here to view a video demonstration of this exercise.

Mid Hands-Elevated Push-Up

Exactly the same as the previous variation, using a lower surface.

Click here to view a video demonstration of this exercise.

Low Hands-Elevated Push-Up

Exactly the same as the previous variation, using a lower surface.

Click here to view a video demonstration of this exercise.

Floor Push-Up

Using the same technique as the previous variations (squeezing glutes, keeping core tight), perform a full push-up from the floor.

Click here to view a video demonstration of this exercise.

Ready For The Next Challenge?

Difficulty: Intermediate

If you’ve mastered the basic push-up, then this is the challenge for you. You should be able to perform at least 15 consecutive reps with perfect form before taking on this challenge.

Click here to view: the challenge | PDF planner