The 30-Day Pushup Challenge Program Structure You’ll work a variety of principles as you go, challenging new muscle groups to get involved and shoulder more of a load on every pushup rep." There are rest periods between sets, but we keep them brisk, gradually shrinking them as the days wear on, to add challenge. "So you’re constantly doing 30, 40, 50 pushup reps daily. "There’s a lot of volume in this program, but that’s what it takes to train your body to absorb volume," says Samuel. The going will be tough, but everyone can at least give it a try. (And if you decide to take on the challenge during a month with 31 days, there's an extra bonus day included for you, too.) Instead of blindly dropping down and pushing up every morning for a month with no real endpoint in mind, you'll have a specific goal: completing 50 pushups in a single, unbroken set by the end of the month. This 30-day pushup program, created by MH fitness director Ebenezer Samuel, C.S.C.S. From timed pushup stunts to record attempts to a specific allotment of reps over a set period of time, there are seemingly endless formats to choose.īut none of these challenges are truly Men's Health-certified. Since the pushup is such a simple, effective movement with so many variations to scale up or down, it's the perfect base exercise to use for a challenge. Pushups are so simple that just about everyone can at least try to do them-but they're also an effective way to build strength and muscle, no matter your level of training. The bodyweight movement is a staple everywhere, from elementary school gym classes to advanced strength training programs, and for good reason. Chances are, that exercise was the pushup. Back before you ever entered a weight room, or even thought about working out or training as something you might be interested in doing. THINK BACK TO the first exercise you ever learned.
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