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Strength at home

Push-up challenge workout

The session for the 30-day push-up challenge. Train at the hardest step you can do 8 times with good form, and do only that step: the plan's weekly phases set your sets and reps, and the doses here are the range. When every set reaches 15, lower for 3 seconds for a session, then move one step down the list. Keep one straight line from head to heels and your elbows angled back about 45 degrees.

15 minBeginner11 movesA wall · A bench or box · A band · An anchor pointForearms · Shoulders · Chest · Triceps · Back · Abs
Follow along: a timer, a cue and the next move, one step at a time.

Warm-up

  1. Wrist & forearm flow60 s
    Beginner · Forearms · 3D demoSlow bends and turns, no weightHarder: Wrist flexor stretch
  2. Shoulder CARs (controlled articular rotations)2 slow circles each way, each arm
    Beginner · Shoulders, Back · 3D demoWithin the range you can controlEasier: Arm circlesHarder: Sleeper stretch
  3. Scapular push-up (push-up plus)1 set of 10
    Beginner · Shoulders, Chest, Abs · 3D demoAt the wall, on your knees or on your toes, to match your step; pause at the topEasier: Dumbbell shoulder-blade punchHarder: Pike push-up

Incline track (pick your step)

Rest 60 s

  1. Wall push-up2 to 3 sets of 8 to 15
    Beginner · Chest, Triceps, Shoulders · 3D demoWalk your feet further back as it gets easyHarder: Push-up
  2. Incline push-up2 to 3 sets of 8 to 15
    Beginner · Chest, Triceps, Shoulders · 3D demoHands on a worktop, then a table, a sturdy bench or the bottom stair: lower is harder. Check it can't slideHarder: Push-up
  3. Knee push-up2 to 3 sets of 8 to 15
    Beginner · Chest, Triceps, Shoulders · 3D demoPad your knees and keep one line from your knees to your headHarder: Push-up

Floor track (pick your step)

Rest 60 to 90 s; up to 2 min for archer push-ups

  1. Push-up3 sets of 8 to 15
    Intermediate · Chest, Triceps, Shoulders · 3D demoChest to about a fist's height from the floor, elbows at about 45 degrees. Lower for 3 seconds once 15 is easyEasier: Wall push-upHarder: Close-grip push-up (close triceps position)
  2. Feet-elevated push-up3 sets of 6 to 12
    Advanced · Chest, Triceps, Shoulders · 3D demoFeet on a low, steady step first; don't trade your body line for depthEasier: Push-upHarder: One-arm push-up
  3. Archer push-up3 sets of 3 to 5 each side
    Advanced · Chest, Triceps, Shoulders · 3D demoOnly once 15 strict push-ups are steady. Build up slowly if your shoulder has ever dislocated or felt unstableEasier: Diamond push-upHarder: One-arm push-up

Balance it (optional)

Rest 60 to 90 s

  1. Band row2 to 3 sets of 10 to 15
    Beginner · Back, Biceps, Shoulders · 3D demoAnchor the band at chest height in a closed door, on the hinge side, and check the band and anchor firstHarder: Supported single-arm dumbbell row
  2. Forearm plank2 holds of 20 to 30 s
    Intermediate · Abs, Shoulders, Glutes · 3D demoBreathe throughoutEasier: Stomach vacuum (drawing-in)Harder: Plank walk-up

Tips

  • The plan sets each week's dose: in week 1, 2 sets with 3 or 4 reps to spare; from week 2, 3 sets, stopping 2 or 3 reps short.
  • On the optional practice days, do the wrist warm-up and one easy set of 5 to 8 at the step below, only if your wrists, elbows and shoulders feel normal. That is our suggestion, not something a trial has tested.
  • Sore wrists: make fists, use push-up handles or dumbbells to keep your wrists straight, or raise your hands on a bench.
  • Breathe in on the way down and out on the way up.
  • With heart failure, ask your heart team first: the British Heart Foundation advises avoiding press-ups, though its home strength routine uses wall push-ups.
  • Very sore, swollen or weak arms, or dark urine, after a big session: get medical help the same day. Sudden, severe pain with numbness: call 999 (911 in the US).

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Part of these weekly plans

Follow the whole week: which session on which day, and how to progress.

Find more moves like these

More strength at home

Beginner bodyweight workout

A 20-minute full-body workout with no equipment: squats, knee push-ups, bridges, lunges and planks.

20 minBeginner10 movesNo equipment

Full-body bodyweight workout

An intermediate no-equipment workout: push-ups, split squats, single-leg bridges, pike push-ups and core work.

30 minIntermediate11 movesNo equipment

Full-body dumbbell workout

A 35-minute full-body strength workout with dumbbells: goblet squats, presses, rows, Romanian deadlifts and carries.

35 minIntermediate9 movesA band, A dumbbell

Questions people ask

How long does the push-up challenge workout take?

About 15 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A wall, A bench or box, A band, An anchor point. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 6 of its 11 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.