The 4 Week Challenge That Will Help You Master Push-Ups

Do you avoid workouts with push-ups because you can’t do a single push up? All that will change once you complete the push up challenge below.

This challenge will strengthen the muscles used to perform push-ups. To perform push-ups properly, you need strong arms, shoulders and core.

Doing push-ups regularly will make your upper body strong and toned.

The 4-week challenge: This challenge has weekly workouts with 2-3 exercises. These workouts should be performed 3 times a week. It’s important to maintain proper form when doing these progression exercises. Note that it might take you longer than 4 weeks to get better at push-ups if you don’t stick to the recommended number of reps.

Take one minute rest between sets. If you don’t know how to perform some of these exercises, click on the links below the infographic for demonstration videos.

4 Week Push Ups Challenge

Week 1

Wall push ups – 10 reps

Elbow plank – 25 seconds

Incline push ups – 12 reps

Week 2

Wall push ups 15 reps

Up and down plank – until failure

Inchworms – 10 reps

Week 3

Incline push ups – 8 reps (Use a low platform)

Elbow plank with reach – 15 reps

Week 4

Negative push ups – 8 reps (perform slowly)

Side plank hip lifts -12 reps

How many push-ups can you do?

43 comments

Ruth S
Ruth S21 days ago

Thanks.

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Ruth S
Ruth S21 days ago

Thanks.

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Julie B
Julie B5 months ago

Thankyou as good info. Push ups help strengthen so it's a good move to add to an exercising workout :)

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Marie W
Marie W7 months ago

Thank you

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Chad A
Chad Aabout a year ago

Thank you.

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Paulo R
Paulo Rabout a year ago

ty

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Paulo R
Paulo Rabout a year ago

ty

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Janet B
Janet Babout a year ago

Thanks

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Teresa A
Teresa Aabout a year ago

Noted.

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Dennis Hall
Dennis Habout a year ago

Thanks

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