Seven-day push-up challenge with rest days
10 min Active
A week of push-ups with smart rest days and variations. Build strength without pushing yourself too hard.
This challenge builds your push-ups with real know-how. Where some simply want to do more, this week weaves in rest days and variations, giving your muscles the chance to recover and grow stronger. Quality over quantity, day after day.
You start with the basics and the right form: hands slightly wider than your shoulders, body in a straight line. On the days that follow, you increase the volume, alternate between wide and narrow push-ups to target different muscle groups, and schedule rest days with light cardio and stretching. On the final day, you do as many push-ups as you can with good form. Even a few more than when you started is a win to be proud of.
Days 1 and 2: learn the basic position (hands slightly wider than shoulder-width, body in a straight line) and build up the volume. Keep your form and don't force anything.
Day 3: rest day. Let your muscles recover with light cardio such as walking or cycling, and avoid heavy upper-body exercises.
Day 4: mix it up. Try wide push-ups (hands further apart) or narrow push-ups (hands close together) to target different muscle groups.
Day 5: build up the volume again. Try to do more than on day 2 and listen to your body.
Day 6: rest day. Recover, hydrate, eat protein-rich foods, and do some light stretching to ease any stiffness.
Day 7: do as many push-ups as you can with good form. Even a few more than when you started is progress. Be proud.
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