Pushup Challenge - BodyRock
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Pushup Challenge

October 05, 2014 3 min read

If you want a ripped upper body, there are few better exercises than push-ups. Push-ups don't just hit your chest, but they work your triceps, shoulders, and even your upper back--depending on the variation. The Push-up challenge below is going to get that upper body looking great, and you'll build a lot of functional strength. Definitely a challenge for beginners!

Push-Up Challenge

    Day 1 -                3 Standard Push-ups -                3 Military Push-ups -                2 Diamond Push-ups -                2 Burpees -                1 Dive-Bomber Push-up   Day 2 -                6 Standard Push-ups -                6 Military Push-ups -                4 Diamond Push-ups -                4 Burpees -                2 Dive-Bomber Push-up   Day 3 -                9 Standard Push-ups -                9 Military Push-ups -                6 Diamond Push-ups -                6 Burpees -                3 Dive-Bomber Push-up   Day 4 -                12 Standard Push-ups -                12 Military Push-ups -                9 Diamond Push-ups -                9 Burpees -                4 Dive-Bomber Push-up   Day 5 -                15 Standard Push-ups -                15 Military Push-ups -                12 Diamond Push-ups -                12 Burpees -                5 Dive-Bomber Push-up   Day 6 -                20 Standard Push-ups -                15 Military Push-ups -                12 Diamond Push-ups -                12 Burpees -                5 Dive-Bomber Push-up   Day 7 -                20 Standard Push-ups -                20 Military Push-ups -                12 Diamond Push-ups -                12 Burpees -                5 Dive-Bomber Push-up   Day 8 -                20 Standard Push-ups -                20 Military Push-ups -                15 Diamond Push-ups -                12 Burpees -                5 Dive-Bomber Push-up   Day 9 -                20 Standard Push-ups -                20 Military Push-ups -                15 Diamond Push-ups -                15 Burpees -                5 Dive-Bomber Push-up   Day 10 -                20 Standard Push-ups -                20 Military Push-ups -                15 Diamond Push-ups -                15 Burpees -                6 Dive-Bomber Push-up   Day 11 -                20 Standard Push-ups -                20 Military Push-ups -                15 Diamond Push-ups -                15 Burpees -                7 Dive-Bomber Push-up   Day 12 -                20 Standard Push-ups -                20 Military Push-ups -                15 Diamond Push-ups -                15 Burpees -                8 Dive-Bomber Push-up   Day 13 -                22 Standard Push-ups -                20 Military Push-ups -                15 Diamond Push-ups -                15 Burpees -                8 Dive-Bomber Push-up   Day 14 -                22 Standard Push-ups -                22 Military Push-ups -                15 Diamond Push-ups -                15 Burpees -                8 Dive-Bomber Push-up   Day 15 -                22 Standard Push-ups -                22 Military Push-ups -                18 Diamond Push-ups -                15 Burpees -                8 Dive-Bomber Push-up   Day 16 -                22 Standard Push-ups -                22 Military Push-ups -                18 Diamond Push-ups -                18 Burpees -                8 Dive-Bomber Push-up   Day 17 -                22 Standard Push-ups -                22 Military Push-ups -                18 Diamond Push-ups -                20 Burpees -                8 Dive-Bomber Push-up   Day 18 -                22 Standard Push-ups -                22 Military Push-ups -                20 Diamond Push-ups -                20 Burpees -                8 Dive-Bomber Push-up   Day 19 -                22 Standard Push-ups -                22 Military Push-ups -                20 Diamond Push-ups -                20 Burpees -                10 Dive-Bomber Push-up   Day 20 -                25 Standard Push-ups -                22 Military Push-ups -                20 Diamond Push-ups -                20 Burpees -                10 Dive-Bomber Push-up   Day 21 -                25 Standard Push-ups -                25 Military Push-ups -                20 Diamond Push-ups -                20 Burpees -                10 Dive-Bomber Push-up   Day 22 -                25 Standard Push-ups -                25 Military Push-ups -                22 Diamond Push-ups -                20 Burpees -                10 Dive-Bomber Push-up   Day 23 -                25 Standard Push-ups -                25 Military Push-ups -                22 Diamond Push-ups -                22 Burpees -                10 Dive-Bomber Push-up   Day 24 -                25 Standard Push-ups -                25 Military Push-ups -                25 Diamond Push-ups -                22 Burpees -                10 Dive-Bomber Push-up   Day 25 -                25 Standard Push-ups -                25 Military Push-ups -                25 Diamond Push-ups -                25 Burpees -                10 Dive-Bomber Push-up   Day 26 -                30 Standard Push-ups -                25 Military Push-ups -                25 Diamond Push-ups -                25 Burpees -                10 Dive-Bomber Push-up   Day 27 -                30 Standard Push-ups -                30 Military Push-ups -                25 Diamond Push-ups -                25 Burpees -                10 Dive-Bomber Push-up   Day 28 -                30 Standard Push-ups -                30 Military Push-ups -                25 Diamond Push-ups -                25 Burpees -                12 Dive-Bomber Push-up   Day 29 -                30 Standard Push-ups -                30 Military Push-ups -                25 Diamond Push-ups -                25 Burpees -                15 Dive-Bomber Push-up   Day 30 -                30 Standard Push-ups -                30 Military Push-ups -                25 Diamond Push-ups -                30 Burpees -                15 Dive-Bomber Push-up   Microsoft Word - Document2   You should have no problem hitting the first few days all in one sitting, but by the time you reach the end of the week, you'll need to break the push-ups into various workouts throughout the day. Don't worry if it takes you all day to do it, but keep up the work! Important: Maintain the proper form for your push-up, including:
  • Tight core
  • Head relaxed
  • Neck and back aligned
  • Elbows tucked in tight
By Day 30, you're going to have a RIPPED upper body!

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