Push Up Challenge: 4 Weeks to 50 Push Ups

If being able to do 50 push-ups is on your fitness bucket list, it's time to make it happen. Just like the 30-Day Squat Challenge, here's a plan to build your upper body and core strength so that by the end of the 30 days, you'll be able to bust out 50 push-ups.

This challenge involves five push-up variations to not only prevent boredom and overuse injuries but to also help sculpt other areas of the body. Here are instructions for the five different variations, followed by a 30-day plan to get you all the way to 50.

Number One: Basic Push Up

• Come into plank position with your arms and legs straight, shoulders above the wrists.
• Take a breath in, and as you exhale, bend your elbows out to the sides and lower your chest toward the ground. Stop as soon as your shoulders are in line with your elbows. Inhale to straighten the arms. This counts as one rep.
• If this is too difficult, do this exercise with your knees on the floor.

Number Two: One Legged Push Up (left)

• Begin in plank position.
• Extend your left leg straight behind you so it's parallel with the floor. Engage your abs, and try to keep your left heel in line with your hips.
• With your left leg extended and your right toes on the floor, exhale to bend the elbows, lowering into a push-up. Inhale to straighten your arms.
• This counts as one rep.
• If this is too difficult, the photo above shows how to do this push-up variation with your right knee resting on the floor.

Number Three: One Legged Push Up (right)

• Now switch sides. From plank position, extend your right leg straight behind you so it's parallel with the floor. Engage your abs, and try to keep your right heel in line with your hips.
• With your right leg extended and your left toes on the floor, exhale to bend the elbows, lowering into a push-up. Inhale to straighten your arms.
• This counts as one rep. As mentioned above, if this is too difficult, rest your left knee on the floor.

Number Four: T Push Up

• Begin in plank position.
• Take a breath in, and then exhale to bend your elbows, lowering into a push-up.
• Inhale to straighten your arms, and at the top of your push-up, lift your left arm straight up overhead, rotating your torso to stack your shoulders, and turn your heels to the right, making a T-shape with your body.
• Exhale to place your left palm back on the ground and lower into a push-up.
• Inhale to straighten your arms and lift your right arm up overhead, rotating your torso and turning heels to the left.
• Exhale to place your right hand back on the ground.
• Doing a T push-up on both sides counts as one rep

Number Five: Diamond Push Up

• Begin in plank position. Place your hands together, directly under your sternum, with the tips of your index fingers and thumbs touching. Your fingers and thumbs should form a diamond or triangle shape.
• After an inhale, exhale to bend your elbows, lowering your chest toward the floor.
• Inhale to straighten the arms.
• This counts as one rep.
• If this is too difficult, try separating your hands a couple inches or widening your feet slightly. Still too hard? Then lower the knees to the ground.

The Plan

30 day challenge