I know that my strength has picked up drastically since I have been strength training. However, I still have trouble doing a push-up in the plank position. I came across a 30-day challenge to perform 50 reps. This will be a great way to build upper body and core strength.
The challenge includes five variations. With the various positions, it will prevent boredom and overuse injuries. In addition, it will help sculpt other areas of the body. Here is the 30-day challenge. Are you ready?
Push-Up 1: Basic
We will begin in the plank position with arms and legs straight. Make sure the shoulders are above the wrists. Now, take a deep breath as your exhale. Then, bend your elbows out to the sounds and lower your chest to the ground. Once the elbows and shoulders are in line, stop. This is one rep.
Variation: If it is too difficult to do in plank position, perform the exercise with the knees on the floor.
Benefits: The basic works the chest, shoulders, triceps and more.
Push-Up 2: One-Legged Push-Up (Left Leg)
Get in the plank position to start. Extend the left leg straight behind you, so it is parallel with the floor. Tighten your abs and try to keep the left heel in line with the hips. With the left leg extended in the air, and right toes on the floor, bend the elbows as your exhale. Lower your body into a push-up. As your straighten your arms, inhale. This is one rep.
Variation: If this is too difficult, try resting the right knee on the floor when performing the exercise.
Benefits: The one-legged strengthens the chest, shoulders, arms, glutes and the core on each side.
Push-Up 3: One-Legged Push-Up (Right Leg)
Get in the plank position to start. Extend the right leg straight behind you, so it is parallel with the floor. Tighten your abs and try to keep the +–right heel in line with the hips. With the right leg extended in the air, and left toes on the floor, bend the elbows as your exhale. Lower your body into a push-up. As your straighten your arms, inhale. This is one rep.
Variation: If this is too difficult, try resting the left knee on the floor when performing the exercise.
Benefits: The one-legged push-up strengthens the chest, shoulders, arms, glutes and the core on each side.
Push-Up 4: T Push-Up
Start in plank position. When lowering into a push-up, take a deep breath in and exhale to bend the elbows. Then, inhale to straighten the arms and at the top of the push-up, lift the left arm straight overhead. Next, rotate the torso to stack the shoulders. Turn the heels to the right making a T-shape with the body.
Exhale and place the left palm back on the ground and lowering back into a push-up. Inhale and straighten the arms and lift the right arm overhead. Rotate the torso and turn the heels to the left. Exhale and place the right hand back on the ground.
By doing both sides, this counts as one rep.
Benefits: This exercise targets the shoulders, obliques and triceps.
Push-Up 5: Diamond Push-Up
Start in the plank position. Place the hands together, where they are directly under the sternum. The tips of the index fingers and thumbs will be touching. The fingers will form a diamond or triangle shape. When exhaling, bend the elbows and lower the chest to the floor. Inhale and straighten the arms. This is one rep.
Variation: If this is too difficult, separate the hands a few inches or widen the feet slightly. If that is still too hard, lower the knees to the ground.
Benefits: The main muscles worked in this exercise are the triceps. Other muscles worked are the chest and shoulders.
Okay, we have the rules in place for how to properly perform the workouts. We will exercise about 10 reps each day. Every two days, we will rest. It is important to not overdo it.
On the rest day, rest those muscles. However, it is okay to strength train other muscles during that time. Keep in mind; it is okay to perform these exercises on your knees. The whole point of this challenge is to build our strength.
On the days of higher reps, it is okay to rest for a moment before finishing the entire set. We do not want you to over do it. Try performing as many reps in the plank position. Once reaching the point of fatigue, drop to the knees and finish out the set.