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The Ultimate 30 Day Push Up Challenge for Beginners

Push ups are one of the most well-known exercises, yet they happen to be one of the most challenging. Done correctly, pushups require full body strength. Whether you are struggling to complete 3 in a row or are hoping to increase repetitions, a simple way to improve your strength is with a 30 day push up challenge.

>> Download the 30 Day Push Up Challenge for Beginners

This push up challenge for beginners is strategically designed to help you increase repetitions without burning out or getting injured.

Throughout the 30 day challenge, you’ll not only increase the number of repetitions you complete, but you’ll gain well-rounded upper body strength with various push up variations.

Rather than simply increasing quantity of the exact same push up, you’ll work your way through 13 different push up variations. These slight variations are perfect for helping beginners build the full body strength that is required to complete a large number of push ups, without sacrificing form.

How many push ups should a beginner do a day?

Many beginners feel discouraged with the fact that they can barely complete one push up, let alone 10 or more. It can be challenging to get started with a regular push up challenge if you’re still struggling to complete just a few repetitions.

Beginners should complete only as many push ups a day as they are able to while maintaining proper form. For many, this will likely mean starting out with a single push up. For others, this might mean starting with 5-10 pushups.

It’s important to evaluate your strength and start out with no more than you can handle. The purpose of the 30 day push up challenge is to meet you where you are and help you improve your capabilities. This is done so the smart way: gradually and over time.

What does the 30 day pushup challenge do?

The goal of this 30 Day Pushup Challenge for Beginners is not to end the month by completing a crazy amount of repetitions. Rather, this challenge will help you gain well-rounded strength throughout your upper body. You’ll be able to focus on form while gradually increasing the number of push ups you are able to complete.

At the end of 30 days, you’ll be stronger, fitter and more confident in your push ups. After working your way through this challenge, you’ll be better equipped to start increasing quantity and continue gaining strength.

30 Day Pushup Challenge for Beginners

This push up challenge starts out fairly simple, with 4 push ups. Over the course of 30 days you’ll gradually increase the number of repetitions you complete by working your way through 14 different push up variations.

These push up variations appear strategically in the 30 day beginner challenge based on their level of difficulty. Feel free to modify the challenge as needed by completing any or all push up variations on your knees.

Download the 30 Day Pushup Challenge for Beginners for free or check it out below!

Try this printable 30 day push up challenge for beginners! These push up variations are perfect for beginners and increase in difficulty over 30 days. Gain upper body arm strength with these push ups for beginners! #pushupsforbeginners #pushupchallenge

Beginner Push Up Variations

  • Classic Push Up
  • Wide Grip Push Up
  • Incline Push Up
  • Stacked Feet Push Up
  • Shoulder Tap Push Up
  • Diamond Push Up
  • Raised Leg Push Up
  • Walking Push Up
  • Dive Bomber Push Up
  • Spider Push Up
  • Decline Push Up
  • Commando Push Up
  • Cross-Body Kick Push Up
Try this printable 30 day push up challenge for beginners! These push up variations are perfect for beginners and increase in difficulty over 30 days. Gain upper body arm strength with these push ups for beginners! #pushupsforbeginners #pushupchallenge

These push ups can all be completed on your knees or in plank form, whichever best suits your current fitness level. Completing a push up on your knees is no less of a workout, so feel free to modify any push up variations as necessary. The challenge includes the following 14 different push up variations.

Classic Push Up

The typical, classic push up. Place your hands on the floor and walk your feet back into plank position. Lower your body towards the floor by bending at the elbows. Continue to lower until you hover a few inches above the floor, and then straighten your arms to push back up.

Wide Grip Push Up

A wide grip push up is very similar to a classic push up. The only difference is that your hands are placed farther apart from one another – slightly farther than shoulder width distance.

Incline Push Up

This push up is completed on an incline. Grab a chair, bench or low countertop that will support your weight and place your hands on it instead of the floor.

Stacked Feet Push Up

Remain in classic form, but stack one foot upon the other so the toes of only one foot remain in contact with the floor.

Shoulder Tap Push Up

Complete a classic push up, and upon your return to plank position, balance on one arm while you use your opposite arm to reach across your body and tap that shoulder.

Diamond Push Up

Place your hands next to one another on the floor. Touch the top of your index fingers, and extend your thumbs out to touch one another, creating a diamond shape.

Raised Leg Push Up

Lift one leg in the air and keep it elevated while you complete a push up.

Walking Push Up

Begin in classic push up position, and then walk one of your hands out to the side while keeping the other one in its original position, widening the space between your hands. Complete a push up in this position, and then return to center. Walk your opposite hand out to the side for your next push up.

Dive Bomber Push Up

Begin in an upward dog position, with your legs and hips completely against the floor while your arms straighten to lift your upper body into a back bend.

Transition into a low pushup position, with your arms bent at your sides while your body is in plank form. From the low pushup position, move to a downward dog position.

Spider Push Up

Starting in classic push up position, bring one knee up towards your chest while keeping the leg elevated and off the floor. Complete a push up while holding your knee up towards your chest and balancing on the opposite leg.

Decline Push Up

Find a chair or low surface to place your feet on, and reach down to place your palms on the floor, extending your arms straight. Complete a push up in this decline position, with both feet on the elevated surface.

Commando Push Ups

Begin in elbow plank position. Straighten one arm at a time to lift your upper body, placing your palm flat on the floor. Once in a straight arm plank position, lower back down to your elbows one arm at a time.

Cross Body Kick Push Ups

Begin in classic push up position, and then lift one foot from the floor and cross it underneath your body. Kick across, moving your leg to the opposite side. Maintain this cross-body kick position while completing a push up. Return your leg back to its original position, and switch sides.

Join in this 30 day push up challenge for beginners!

>>Download the 30 Day Beginner Push Up Challenge PDF

Accomplishing a goal is one of the most satisfying feelings. If you have always been wanting to increase your arm strength but just didn’t know how to get started, here is your opportunity.

This beginner push up challenge is the perfect way to gain upper body strength, even if you are starting with none.

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