Push-ups are among the most common exercises, but also the most strenuous to perform if you want to develop the muscles of the upper body.
To perform them regularly without losing the stimulus, here is the 30-day challenge, or a targeted training program lasting a month, focused on push-ups.
The goal of the program is to gradually move from performing basic pushups to more complex variations.
for 2-3 sets- Day 2: Classic pushups, 8-12 reps for 2-3 sets
- Day 3: Classic pushups, 8-12 reps for 2-3 sets
- Day 4: bench press incline, 8-12 reps for 2 sets
- Day 5: incline pushups with the bench press, 8-12 reps for 2 sets
- Day 6: rest
- Day 7: rest
- Day 8: scapular bends to the floor, 8-12 repetitions for 2-3 sets
- Day 9: scapular bends to the floor, 8-12 repetitions for 2-3 sets
- Day 10: basic floor push-ups, 8-12 reps for 1 set
- Day 11: Classic pushups, as many repetitions as possible
- Day 12: Classic pushups, 8-12 reps for 1–2 sets
- Day 13: rest
- Day 14: rest
- Day 15: scapular pushups, sloping pushups, basic floor pushups, 8-12 repetitions each for 1-2 sets each
- Day 16: Classic pushups, 4–6 reps for 1–4 sets
- Day 17: Classic pushups, 4–6 reps for 1–4 sets
- Day 18: Classic pushups, 4–6 reps for 1–4 sets
- Day 19: basic floor pushups. 4–6 repetitions for 1–4 sets
- Day 20: rest
- Day 21: rest
- Day 22: Push-ups on the triceps, 8-12 reps for 1 set
- Day 23: Diamond incline pushups, 8-12 reps for 1 set.
- Day 24: Classic pushups, triceps pushups, diamond incline pushups, 8-12 reps each for 1-2 sets each
- Day 25: basic floor pushups, triceps pushups, diamond incline pushups, 1 set each for how many reps you can do
- Day 26: Types of push-ups of your choice for 3-5 minutes
- Day 27: Push-ups on the triceps, 8-12 reps for 1 set
- Day 28: Diamond incline pushups, 8-12 reps for 1 set
- Day 29: rest
- Day 30: Classic pushups, triceps pushups, diamond tilt pushups, 1 set each for as many reps as you can.
Classic pushups
- Stand in front of a wall, about 1.5 meters away from it.
- Reach out in front of you and lean it against the wall.
- Bring your chest to the wall by slowly bending your elbows.
- Keep your back and hips straight and keep your core engaged.
- Breathe in as you lower yourself.
- Slowly return to the starting position, exhaling.
Inclined bends
- Stand in front of an exercise bench, work surface, or sofa.
- Place your hands on the edge of the support surface, with the fingers slightly pointing outwards.
- Extend your legs behind you, keeping your body in a straight line.
- Bring your chest towards the bench, slowly bending your elbows.
- Slowly return to the starting position.
Shoulder bends to the floor
- Kneel on the ground.
- Place your hands on the floor, shoulder-width apart, with the fingers slightly pointing outwards.
- Extend your legs behind you, with your toes on the ground and your body in a straight line.
- Without bending your elbows, squeeze your shoulder blades as you bring your chest to the ground.
- Maintain a straight line from head to toe.
- Push back and return to the starting position.
Standard push-ups
- Kneel on the ground.
- Place your hands on the floor, shoulder-width apart, with your fingers pointing slightly outward.
- Bring your chest to the floor by slowly bending your elbows.
- Keep your back and hips straight without lowering.
- Stop the movement when the shoulders are level with the elbows.
- Slowly return to the starting position, exhaling.
Push-ups on the triceps
- Kneel on the ground.
- Extend your hands on the floor, armpit-width, with the fingers slightly pointing outwards.
- Stretch your legs backwards, with your toes on the ground.
- Bring your chest to the floor by slowly bending your elbows.
- Keep your head, back and hips aligned, without lowering and keeping your core engaged.
- Stop the range of motion when your shoulders are level with your elbows.
- Slowly return to the starting position, exhaling.
Diamond inclined bends
- Kneel in front of an exercise bench or sofa about 30 centimeters from it.
- Place your hands on the edge, with your index fingers and thumbs touching in a diamond shape.
- Extend your legs back, hip-width apart, with your arms straight and your body in a straight line.
- Bring your chest to the bench, slowly bending your elbows out.
- Keep your back and hips straight without lowering and keep your core engaged.
- Slowly return to the starting position.
- To make this exercise easier, separate your hands by a couple of inches.
Before or after training it is useful to do the exercises for the carpal tunnel, to protect the wrist, and the exercises for the contracted shoulders, so as to relax the whole part.
