Push-Up7 दिन
7-Day Push-Up Challenge
A short, structured way to build push-up strength and consistency over one week. Daily rep targets increase gradually, with two rest days built in so your muscles can recover between harder efforts.
यह किसके लिए है
Beginners who can already do a handful of push-ups (knee push-ups are a fine substitute) and want a simple, no-equipment way to build consistency.
इस चुनौती पर अपनी दैनिक प्रगति ट्रैक करने के लिए लॉग इन करें।
लॉग इन करेंदैनिक लक्ष्य
दिन 110 Push-UpsComplete 10 push-ups today, split into roughly 2 sets with as much rest between sets as you need. Modify on your knees if a full push-up isn't available to you yet — the total rep count matters more than the exact form of push-up.
दिन 212 Push-UpsComplete 12 push-ups today, split into roughly 2 sets with as much rest between sets as you need. Modify on your knees if a full push-up isn't available to you yet — the total rep count matters more than the exact form of push-up.
दिन 3Rest DayRest, stretch lightly, or take an easy walk. Recovery is part of the program — skipping it does not speed up progress.
दिन 415 Push-UpsComplete 15 push-ups today, split into roughly 2 sets with as much rest between sets as you need. Modify on your knees if a full push-up isn't available to you yet — the total rep count matters more than the exact form of push-up.
दिन 518 Push-UpsComplete 18 push-ups today, split into roughly 3 sets with as much rest between sets as you need. Modify on your knees if a full push-up isn't available to you yet — the total rep count matters more than the exact form of push-up.
दिन 6Rest DayRest, stretch lightly, or take an easy walk. Recovery is part of the program — skipping it does not speed up progress.
दिन 725 Push-UpsComplete 25 push-ups today, split into roughly 4 sets with as much rest between sets as you need. Modify on your knees if a full push-up isn't available to you yet — the total rep count matters more than the exact form of push-up.
इस चुनौती का पालन कैसे करें
- Do the day's rep target, splitting it into as many sets as you need to complete it with good form.
- Rest days are not optional — they are part of how the program works, not a day off from it.
- If a day's target is genuinely too hard, do as many as you can with good form and add a couple more next time rather than skipping entirely.
- Keep your body in a straight line from head to heels on every rep — a shorter, controlled push-up is better than a long, sagging one.
सुरक्षा
- Stop and rest if you feel sharp or shooting pain (as opposed to normal muscular fatigue).
- If you have an existing shoulder, wrist or back condition, check with a healthcare professional before starting.
- Modify to knee push-ups or an incline push-up (hands on a bench/step) any day the standard version is too much — the goal is finishing the rep count, not the exact variation.
अक्सर पूछे जाने वाले सवाल
Use knee push-ups or incline push-ups (hands elevated on a step or bench) for the same rep counts — you'll still build the same strength and can progress to full push-ups afterward.
Yes — completing the day's total across a few short sessions works just as well as doing it all at once.
Try the challenge again aiming for higher numbers throughout, or move on to a structured plan like our Beginner Workout Plan that trains your whole body, not just push-ups.