THE BENEFITS OF PUSH UPS
I was looking for a way to increase my motivation for the challenge ahead, so I researched the benefits of adding push ups to my workout routine.
Ben Cunnington, a personal trainer at Nuffield Health, told me that lifting weights is great for developing strength, endurance and hypertrophy (size), and it's also a fantastic way of preventing injury by way of joint stability, mobility and body control.
Push ups are a great way to work out your pectoral muscles (chest), triceps (back of arms) and deltoids (shoulders). Cunnington explained that they are also great for strengthening the lower back and the core, including abs and glutes.
Arnold says that HIIT workouts are easy to do in small spaces without any equipment, making them ideal for anywhere. She also says that they can be modified to any fitness level.
Additionally, they are movements that you can do regularly as part of your routine, instead of weightlifting exercises such as the chest press or shoulder press, which necessitate taking days off in between to allow the muscles to recover.
The 30-Day Push-Up Challenge
Day 1: Modified Push-Up
B. Keeping a straight line from heels to head, raise hips until they are in line with back and shoulders. C. Hold for two counts, then return to starting position. To begin, start in a modified plank position with your hands directly under your shoulders and your knees on the floor. Rest the tips of your toes on the floor. Keeping a straight line from your heels to your head, raise your hips until they are in line with your back and shoulders. Hold for two counts, then return to the starting position.
C. Activate your lower body by drawing your knees slightly inward and then engaging your thighs so your kneecaps lift. A. To engage your core, tuck your tailbone and draw your navel in toward your spine. Lock in your lats by drawing your shoulders down and away from your ears. Push your elbows out so your arms form a 45-degree angle to your body. B. Activate your lower body by drawing your knees slightly inward and then engaging your thighs so your kneecaps lift.
Slowly lower your body to 3 inches above the floor while keeping your core engaged. Ensure that your body forms a straight line from your head to your knees.
To return to the starting position, push away from the floor.
Do 15 reps.
Day 2: Elbow Plank
Begin by sitting on the floor with your hands placed directly under your shoulders and your feet hip-width apart. Next, lower one forearm to the floor at a time while keeping your elbows in line with your shoulders. Finally, plant your palms firmly on the floor or make gentle fists.
To come into a forearm plank position, lift both knees off the floor and straighten legs. Squeeze glutes together and engage core. Actively push away from the floor and maintain a straight line from head to heels.
Hold for 1 minute.
Day 3: Modified Push-Up with 3 to 1
Start in a plank position, but with your hands directly under your shoulders, and your knees on the floor. Rest the tips of your toes on the floor.
*Tucking the tailbone and drawing the navel in toward the spine* will engage the core. *Locking in the lats by drawing the shoulders down and away from the ears* Push the elbows out so the arms form a 45-degree angle to the body.
C. Lower your body slowly, counting to three. Stop 3 inches above the floor. Keep your core engaged throughout the movement. Make sure your body forms a straight line from your head to your knees.
Push up from the floor to return to the starting position in one second.
Do 15 reps.
Day 4: High Plank with Shoulder Tap
B. Place your palms on the floor and press down into the mat to straighten your arms. C. Keeping your core engaged, lower your hips toward the floor until your chest is close to the ground. To begin the exercise, start by sitting on the floor with your knees bent and your hands stacked directly under your shoulders. Press down into the mat to straighten your arms and engage your core. Next, lower your hips toward the floor until your chest is close to the ground.
Lift your knees off the floor and straighten your legs to come into a high plank position on your palms. Squeeze your glutes together and engage your core. Actively push away from the floor and maintain a straight line from your head to your heels.
Keeping your left hand planted on the floor and your core engaged, bring your right hand up and quickly tap your left shoulder, then lower it back to the floor. Repeat on the opposite side.
Continue alternating for 1 minute.
Day 5: Rest
Day 6: Modified Push-Up with Shoulder Tap
B. Keeping your core engaged and your back straight, slowly lift your hips and straighten your legs until you form a straight line from your head to your ankles. C. Hold this position for 10-30 seconds before lowering back to the starting position. – Lie on your stomach with your hands placed palms-down directly under your shoulders. – Bend your knees and place the tops of your feet on the floor. – Keeping your core engaged, back straight, and glutes (buttocks) contracted, slowly lift your hips off the floor until your body forms a straight line from your head to your ankles. – Hold this position for 10-30 seconds. – To return to the starting position, lower your hips back to the floor and then bend your knees.
To engage your core, tuck your tailbone and draw your navel in towards your spine. Lock in your lats by drawing your shoulders down and away from your ears. Push your elbows out so your arms form a 45-degree angle to your body.
Lower your body slowly, stopping just above the floor. Keep your core engaged the whole time, making sure your body forms a straight line from your head to your knees.
A. To return to the starting position, push away from the floor.
Keeping your left hand planted on the floor and your core engaged, raise your right hand up and quickly tap your left shoulder, then lower it back to the floor. Repeat on the opposite side. That's one repetition.
Do 15 reps.
Day 7: Side Plank
B. Lie on your left side, with your left elbow resting on the floor in line with your left shoulder. Both legs should be extended out to the right side, with your feet stacked.
Engage your core by sucking your bellybutton towards your spine. Next, ground yourself through your left elbow and feet. Lift your hips and knees off the floor, and raise your right arm towards the ceiling at the same time. Gaze towards your right hand, and keep your body in a straight line from your head to your heels.
Hold for 30 seconds. Switch sides; repeat.
Day 8: Triceps Dip
B. Start by sitting on a chair with your hands on the edge of the chair under your glutes and directly below your shoulders. Shift your glutes forward off of the chair.
B. Bend your elbows to lower your body until your arms are at 90-degree angles. Keep your shoulders, elbows, and wrists in line with each other at all times.
stand with your feet shoulder width apart, toes pointing out, and squat down so your thighs are parallel to the floor. place your hands on the floor just outside of your feet. extend your arms and press through your heels to return to standing. be sure to keep your legs straight and do not use them to help you stand up. do 15 repetitions.
Day 9: Push-Up
B. Place your right knee on top of your right elbow and left knee on top of your left elbow. Start in a high plank position with your hands directly underneath your shoulders and your legs extended. Place your right knee on top of your right elbow and your left knee on top of your left elbow.
With your tailbone tucked and your navel drawn in toward your spine, engage your core. Draw your shoulders down and away from your ears to lock in your lats. Engage your glutes and quads. Push your elbows out so your arms form a 45-degree angle to your body.
To keep your neck in a neutral position, look down and slowly lower your body until it is 3 inches above the floor. Make sure to keep your core engaged throughout the movement so that your body forms a straight line from your head to your toes.
D. Quickly push back up to the starting position.
Do 10 reps.
Day 10: Rest
Day 11: Modified Plyo Push-Up
Maintain a flat back and keep core engaged. Start by getting into a modified plank position with your hands directly under your shoulders and your knees on the floor. Your toes should only be resting on the floor tips and you should keep your back as flat as possible. Keep your core engaged the whole time.
Tuck your tailbone and engage your core by drawing your navel in toward your spine. Lock in your lats by drawing your shoulders down and away from your ears. Push your elbows out so your arms form a 45-degree angle to your body.
C. Lower your body slowly until it's 3 inches from the floor. Make sure your core is engaged the whole time so that your body forms a straight line from your head to your knees.
Push off the floor and jump, landing with both hands on the floor.
Do 10 reps.
Day 12: Push-Up with Alternating Side Plank
B. Contract abs and keep a neutral spine as you move your right hand and left foot to meet in the center. Start by getting in a high plank position with your hands directly underneath your shoulders and your legs extended out. Make sure your feet are hip-width apart from each other. Next, contract your abs and keep a neutral spine as you move your right hand and left foot to meet in the center.
Engage your core by tucking your tailbone and drawing your navel in toward your spine. Lock in your lats by drawing your shoulders down and away from your ears. Engage your glutes and quads. Push your elbows out so your arms form a 45-degree angle to your body.
To keep your neck in a neutral position, look down as you slowly lower your body. Stop when your body is 3 inches above the floor. Make sure to keep your core engaged throughout the movement, so your body forms a straight line from your head to your toes.
Quickly push your body back up into a high plank position. lift your right arm up toward the ceiling and rotate your upper body to the left side, coming into a side plank. Keep both feet on the floor.
Extend your right arm down to the floor and twist your upper body in the opposite direction to return to the starting position. That's one rep.
Do 15 reps, alternating sides.
Day 13: Superman Plank
Begin in a tabletop position on the floor, with your hands stacked directly under your shoulders, your knees bent and stacked directly under your hips, and your feet hip-width apart.
Lift both knees off the floor and straighten legs to come into a high plank position on palms, squeezing glutes together and engaging core. Actively push away from the floor and maintain a straight line from head to heels to come into the starting position.
C. Take a step forward with your left hand, then your right hand. Pause, then go back to the starting position. Do this 10 times.
Day 14: Modified Triceps Push-Up
B. Next, raise up on your toes so that only your heels touch the floor. C. Return to the starting position. Start in a modified plank position with your hands directly under your shoulders and your knees on the floor. Rest the tips of your toes on the floor. Then, raise up on your toes so that only your heels touch the floor before returning to the starting position.
To engage your core, tuck your tailbone and and draw your navel in toward your spine. Lock in your lats by drawing your shoulders down and away from your ears.
Keeping your arms close to your sides, lower your body slowly until it is 3 inches above the floor. Make sure your core is engaged throughout the movement, and that your body forms a straight line from your head to your knees.
To return to the starting position, push away from the floor.
Do 15 reps.
Day 15: Rest
Day 16: Modified Push-Up
A. Start by lying on your stomach with your hands directly under your shoulders and your knees on the floor. Rest the tips of your toes on the floor.
Tuck your tailbone and draw your navel in toward your spine to engage your core. Lock in your lats by drawing your shoulders down and away from your ears. Push your elbows out so your arms form a 45-degree angle to your body.
C. Lower your body slowly until your 3 inches above the floor. Keep your core engaged and your body in a straight line from your head to your knees throughout the movement.
To return to the starting position, push away from the floor.
Do 20 reps.
Day 17: Walking Plank
B. Lift your hips and butt off the floor, and straighten your legs until your body forms a straight line from your head to your heels. C. Reach your right hand toward your left foot, and then your left hand toward your right foot. Start by sitting on the floor with your legs bent and your hands stacked directly under your shoulders. Lift your hips and butt off the floor, and then straighten your legs until your body forms a straight line from your head to your heels. Reach your right hand toward your left foot, and then your left hand toward your right foot.
Using your palms, push away from the floor to create a straight line from your head to your heels while keeping your knees off the floor and your legs straight. This is the starting position.
Keeping your hips square, lower your right elbow to the floor, then lower your left elbow, to come into a forearm plank. Place your right hand under your right shoulder, then place your left hand under your left shoulder to return to a high plank. That's one rep.
Do 15 reps.
Day 18: Triceps Dip
Start by sitting on a chair. Position your hands on the edge of the chair under your glutes and directly below your shoulders. Shift your glutes forward off of the chair.
lower your body by bending your elbows until your arms are at 90 degree angles. Make sure that your shoulders, elbows, and wrists stay in a straight line with each other.
Extend your arms using the heel of your hand and quickly return to the starting position. Avoid using your legs to assist and maintain an upright position. Do 2 sets of 15 repetitions.
Day 19: Hand Release Push-Up
Start by lying on your stomach with your legs extended and your hands placed palms-down directly underneath your shoulders. Slowly raise your body until you are in a high plank position, making sure that your feet are hip-width apart.
Start by tucking in your tailbone and pulling your navel towards your spine. Next, lock in your lats by pulling your shoulders down and away from your ears. Finally, engage your glutes and quads. Push your elbows out so they form a 45 degree angle to your body.
Bend your knees and lower your body to the floor, keeping your neck neutral.
With your hands next to your feet, quickly lift them off the floor and lower them back down. Push off the floor to return to the starting position, keeping your core engaged throughout the movement. Make sure your body forms a straight line from your head to your knees.
Do 8 to 10 reps.
Day 20: Rest
Day 21: Push-Up
B. Bend elbows to lower chest toward the floor, maintaining a straight line from head to heels the entire time. C. Lower until elbows are at a 90-degree angle, then press back up to the starting position. To do a triceps push-up, start by getting into a high plank position with your hands directly underneath your shoulders and your legs extended, with your feet hip-width apart. Then, bend your elbows to lower your chest toward the floor, maintaining a straight line from your head to your heels the entire time. Lower until your elbows are at a 90-degree angle, then press back up to the starting position.
A. To engage your core, tuck your tailbone and draw your navel in toward your spine. Lock in your lats by drawing your shoulders down and away from your ears. Engage your glutes and quads. Push your elbows out so your arms form a 45-degree angle to your body.
Looking down will help to keep your neck in a neutral position. Slowly lower your body until it is 3 inches above the floor. Make sure to engage your core throughout the movement, and keep your body in a straight line from your head to your toes.
D. Quickly push back up to the starting position.
Do 15 reps.
Day 22: Side Plank with Hip Tap
Compress your right side by bringing your right knee up toward your chest while keeping your right hand on your hip. Return to the starting position, and repeat on the other side.
In order to complete this exercise correctly, you should engage your core muscles, ground yourself through your left elbow and feet, and then lift your hips and knees off the floor. Be sure to keep your body in a straight line from your head to your heels throughout the exercise.
Sink your left hip towards the floor, then raise it up to the original position.
Do 15 reps. Switch sides; repeat.
Day 23: High Plank with Rotation
B. Firmly press palms into the floor and raise hips and buttocks until thighs and torso are in line with each other—a straight, diagonal line from head to knees. Feet should be fully flexed, and a natural arch should remain in your lower back. Be sure to keep your head in line with your spine. Hold for 5-10 breaths. C. To release, lower your hips to the floor and sit back on your heels with your head resting between your knees. Assuming a tabletop position on the floor, begin with your hands stacked directly under your shoulders and your knees bent and stacked directly under your hips. Your feet should be hip-width apart. Firmly press your palms into the floor and raise your hips and buttocks until your thighs and torso are in line with each other—a straight, diagonal line from your head to your knees. Your feet should be fully flexed, and a natural arch should remain in your lower back. Be sure to keep your head in line with your spine. Hold for 5-10 breaths. To release, lower your hips to the floor and sit back on your heels with your head resting between your knees.
B. To come into the starting position, lift both knees off the floor and straighten legs to come into a high plank position on palms, squeezing glutes together and engaging core. Actively push away from the floor and maintain a straight line from head to heels.
Keeping your core engaged, bring your right knee up to your left elbow and pause. Return your right foot back to the floor and repeat on the opposite side. That's one rep. Do 15 reps.
Day 24: High Plank
Begin in a tabletop position on the floor, with your hands stacked directly under your shoulders and your knees bent and stacked directly under your hips. Your feet should be hip-width apart.
Come into a high plank position on your palms, with your glutes squeezed together and your core engaged. Push away from the floor, maintaining a straight line from your head to your heels.
Hold for 90 seconds.
Day 26: Push-Up and Side Plank
In a high plank position, place your hands directly underneath your shoulders and extend your legs out, keeping them hip-width apart.
Tighten your core muscles by pulling your tailbone in and drawing your navel towards your spine. Keep your shoulder muscles locked in by drawing your shoulders down and keeping them away from your ears. Engage your gluteal and quadricep muscles. Push your elbows out so your arms form a 45 degree angle to your body.
Lower your body slowly, stopping just above the floor. Keep your neck straight and your core engaged so that your body forms a straight line from your head to your toes.
D. Quickly push back up to the starting position.
Do 15 reps.
After you finish all of your push-ups, lower your left elbow to the floor under your shoulder. Then, raise your right arm out to the side and rotate your body so you are in a side plank position. Your feet should be stacked and you should be looking at your right hand. Make sure your body forms a straight line from your head to your heels.
Hold for 30 seconds. Switch sides; repeat.
Day 27: Hand Release Push-Up
B. Bend elbows and lower chest to the floor, keeping abs pulled in so that back doesn’t arch. C. Push back up to the starting position. That’s one rep. The text is asking the reader to start in a plank position, then lower their chest to the floor while keeping their abs pulled in, and then to push back up to the starting position.
Tighten your core by pulling your tailbone in and bringing your navel to your spine. Lock in your lats by bringing your shoulders down and back, and engage your glutes and quads.
Push your elbows out so they make a 45-degree angle with your body. While looking down to keep your neck in a neutral position, lower your body towards the floor slowly.
To perform the move, quickly lift your hands off the floor and lower them back down. Then push off the floor to return to the starting position. Keep your core engaged throughout the movement, ensuring your body forms a straight line from your head to your knees.
Do 10 reps.
Day 28: Triceps Push-Up
B. Draw your navel up to your spine and brace your core while pressing down into your palms and keeping your hips level. C. Lower your chest and hips toward the floor at the same time, maintaining a flat back. To begin, start in a high plank position with your hands underneath your shoulders and your legs extended outwards. Next, draw your navel up to your spine and brace your core while pressing down into your palms and keeping your hips level. Finally, lower your chest and hips toward the floor at the same time while maintaining a flat back.
To engage your core, tuck your tailbone and draw your navel in toward your spine. Lock in your lats by drawing your shoulders down and away from your ears. Engage your glutes and quads.
Assuming a standing position, keep your arms at your sides and lower your body slowly until your thighs are parallel to the floor. Keep your core engaged throughout the movement to ensure that your body forms a straight line from your head to your knees.
D. Quickly push back up to the starting position.
Do 10 reps.
Day 29: Rest
You've done really well so far in this 30-day push-up challenge, so take a break today.
Day 30: Push-Up
B. Bend your elbows and lower your chest to the floor, keeping your back flat and core engaged the entire time. In a high plank position, with your hands directly underneath your shoulders and your legs extended, feet hip-width apart, bend your elbows and lower your chest to the floor. Keep your back flat and your core engaged the entire time.
Contract your core muscles by tilting your pelvis and pulling your navel towards your spine. Draw your shoulder blades down and away from your ears, and tense your gluteal and quadriceps muscles. Extend your elbows so that your arms form a 45 degree angle to your body.
To lower your body, keep your neck neutral, look down, and stop 3 inches above the floor. Make sure to keep your core engaged throughout the movement so your body forms a straight line from your head to toe.
Push back up to the starting position quickly. Do 20 reps.
PUSH UP CHALLENGE TIPS
- Practice the strength exercises and push ups beforehand to make sure you’re performing them correctly and you’re getting the full benefits.
- If you’re unsure, watch a tutorial or ask a coach to check your form.
- Outside of the challenge, make sure you’re working on your upper body strength. Cunnington suggests exercises such as the dumbbell bench press, incline press, chest press and reverse fly.
- I found bodyweight moves like tricep dips, high plank and commandos particularly effective too.
- Rowena offers a reminder to be gentle with yourself, particularly if you’re a complete beginner. “Push ups are hard! Some days, you’ll feel like you can keep going and others, just one push up will send your body into a world of pain. It’s all part of the process but have faith and keep going,” she says.
- As the challenge only takes up two days per week, do try and fit in some push ups on the remaining days to keep up the momentum.
