The 30 day push up challenge: beginner to advanced

Workouts by Tiff and Dan · Updated October 7, 2026

Our free 30 day push up challenge comes in three levels. Beginner starts against a wall and reaches standard push ups in week 4. Intermediate and advanced start on the floor and add wide, diamond and slow push ups, with clap push ups at advanced. Every day is below, with a printable PDF for each level.

Can't do a push up yet? Start with beginner. The push ups for beginners ladder shows each step.
Here for your chest? See the best push ups for chest, with a short clip of each.
Want the PDF? Open your level in the challenge: the PDF link is under day 30.

Dan at the top of a push up: arms straight, body in one line

Which level should you start with?

Do as many full push ups as you can in a row, chest close to the floor and body straight. Then start here:

Push ups in a row	Level	Day 1	Days 26 to 30
0 to 5	Beginner	Wall push ups, 3 sets of 5	Standard push ups, 3 sets of 3 to 6
6 to 20	Intermediate	Standard push ups, 3 sets of 6	Standard push ups, 5 sets of 20 to 25
More than 20, and your hands can leave the floor	Advanced	Standard push ups, 3 sets of 10	4 to 5 sets of 20 to 25, plus clap and diamond push ups

Between two levels? Start with the easier one, and move up if the first three days feel easy.

The 30 day push up challenge

Three levels, 30 days each, with a rest day every seventh day. On days 1, 10, 20 and 30 you test your max: do as many push ups as you can without stopping, rest 1 to 2 minutes, then do the day's sets. Write the numbers down and watch them climb.

Beginner: Starts against a wall and works up to standard push ups by week 4.
Intermediate: Starts at 3 sets of 6 standard push ups and builds to 5 sets of 25, with eccentric, wide and diamond push ups.
Advanced: Starts at 3 sets of 10 standard push ups and adds clap push ups in week 1.

Beginner push up challenge

Show all 30 days

Day 1
Max test: wall push ups
Wall Push Ups
3 sets × 5 reps
Day 2
Wall Push Ups
3 sets × 6 reps
Day 3
Wall Push Ups
3 sets × 7 reps
Day 4
Wall Push Ups
3 sets × 8 reps
Day 5
Wall Push Ups
3 sets × 9 reps
Day 6
Wall Push Ups
3 sets × 10 reps
Day 7
Rest day
Day 8
Wall Push Ups
3 sets × 11 reps
Day 9
Wall Push Ups
3 sets × 12 reps
Day 10
Max test: incline push ups
Incline Push Ups
3 sets × 5 reps
Day 11
Incline Push Ups
3 sets × 6 reps
Day 12
Incline Push Ups
3 sets × 7 reps
Day 13
Incline Push Ups
3 sets × 8 reps
Day 14
Rest day
Day 15
Incline Push Ups
3 sets × 9 reps
Day 16
Incline Push Ups
3 sets × 10 reps
Day 17
Incline Push Ups
3 sets × 11 reps
Day 18
Incline Push Ups
3 sets × 12 reps
Day 19
Kneeling Push Ups
3 sets × 5 reps
Day 20
Max test: incline push ups
Kneeling Push Ups
3 sets × 6 reps
Day 21
Rest day
Day 22
Kneeling Push Ups
3 sets × 7 reps
Day 23
Kneeling Push Ups
3 sets × 8 reps
Day 24
Kneeling Push Ups
3 sets × 9 reps
Day 25
Kneeling Push Ups
3 sets × 10 reps
Day 26
Standard Push Ups
3 sets × 3 reps
Day 27
Standard Push Ups
3 sets × 4 reps
Day 28
Rest day
Day 29
Standard Push Ups
3 sets × 5 reps
Day 30
Max test: incline push ups
Standard Push Ups
3 sets × 6 reps

Start beginner free in the app Printable beginner PDF

Intermediate push up challenge

Show all 30 days

Day 1
Max test: standard push ups
Standard Push Ups
3 sets × 6 reps
Day 2
Standard Push Ups
3 sets × 8 reps
Eccentric Push Ups
2 sets × 4 reps
Day 3
Standard Push Ups
3 sets × 10 reps
Wide Push Ups
2 sets × 5 reps
Day 4
Standard Push Ups
3 sets × 12 reps
Diamond Push Ups
2 sets × 4 reps
Day 5
Standard Push Ups
3 sets × 14 reps
Day 6
Standard Push Ups
3 sets × 16 reps
Eccentric Push Ups
2 sets × 5 reps
Day 7
Rest day
Day 8
Standard Push Ups
3 sets × 18 reps
Wide Push Ups
2 sets × 6 reps
Day 9
Standard Push Ups
3 sets × 20 reps
Diamond Push Ups
2 sets × 5 reps
Day 10
Max test: standard push ups
Standard Push Ups
3 sets × 20 reps
Day 11
Standard Push Ups
3 sets × 20 reps
Eccentric Push Ups
2 sets × 6 reps
Day 12
Standard Push Ups
3 sets × 20 reps
Wide Push Ups
2 sets × 8 reps
Day 13
Standard Push Ups
3 sets × 20 reps
Diamond Push Ups
2 sets × 6 reps
Day 14
Rest day
Day 15
Standard Push Ups
4 sets × 12 reps
Day 16
Standard Push Ups
4 sets × 14 reps
Eccentric Push Ups
3 sets × 5 reps
Day 17
Standard Push Ups
4 sets × 16 reps
Wide Push Ups
3 sets × 6 reps
Day 18
Standard Push Ups
4 sets × 18 reps
Diamond Push Ups
3 sets × 5 reps
Day 19
Standard Push Ups
4 sets × 20 reps
Day 20
Max test: standard push ups
Standard Push Ups
4 sets × 20 reps
Day 21
Rest day
Day 22
Standard Push Ups
5 sets × 14 reps
Eccentric Push Ups
3 sets × 6 reps
Day 23
Standard Push Ups
5 sets × 16 reps
Wide Push Ups
3 sets × 8 reps
Day 24
Standard Push Ups
5 sets × 18 reps
Diamond Push Ups
3 sets × 6 reps
Day 25
Standard Push Ups
5 sets × 20 reps
Day 26
Standard Push Ups
5 sets × 20 reps
Eccentric Push Ups
3 sets × 8 reps
Day 27
Standard Push Ups
5 sets × 20 reps
Wide Push Ups
3 sets × 10 reps
Day 28
Rest day
Day 29
Standard Push Ups
5 sets × 25 reps
Diamond Push Ups
3 sets × 8 reps
Day 30
Max test: standard push ups
Standard Push Ups
5 sets × 25 reps

Start intermediate free in the app Printable intermediate PDF

Advanced push up challenge

Show all 30 days

Day 1
Max test: standard push ups
Standard Push Ups
3 sets × 10 reps
Day 2
Wide Push Ups
3 sets × 8 reps
Eccentric Push Ups
3 sets × 8 reps
Day 3
Standard Push Ups
3 sets × 12 reps
Diamond Push Ups
3 sets × 6 reps
Day 4
Eccentric Push Ups
3 sets × 10 reps
Clap Push Ups
3 sets × 4 reps
Day 5
Wide Push Ups
3 sets × 10 reps
Diamond Push Ups
3 sets × 8 reps
Day 6
Standard Push Ups
3 sets × 15 reps
Day 7
Rest day
Day 8
Wide Push Ups
3 sets × 12 reps
Clap Push Ups
3 sets × 5 reps
Day 9
Standard Push Ups
3 sets × 18 reps
Diamond Push Ups
3 sets × 10 reps
Day 10
Max test: standard push ups
Eccentric Push Ups
3 sets × 12 reps
Day 11
Wide Push Ups
3 sets × 15 reps
Clap Push Ups
3 sets × 6 reps
Day 12
Standard Push Ups
3 sets × 20 reps
Diamond Push Ups
3 sets × 12 reps
Day 13
Eccentric Push Ups
3 sets × 15 reps
Day 14
Rest day
Day 15
Diamond Push Ups
4 sets × 8 reps
Clap Push Ups
4 sets × 5 reps
Day 16
Standard Push Ups
4 sets × 15 reps
Wide Push Ups
4 sets × 12 reps
Day 17
Diamond Push Ups
4 sets × 10 reps
Eccentric Push Ups
4 sets × 10 reps
Day 18
Wide Push Ups
4 sets × 15 reps
Clap Push Ups
4 sets × 6 reps
Day 19
Standard Push Ups
4 sets × 20 reps
Day 20
Max test: standard push ups
Eccentric Push Ups
4 sets × 12 reps
Day 21
Rest day
Day 22
Wide Push Ups
4 sets × 18 reps
Diamond Push Ups
4 sets × 12 reps
Day 23
Standard Push Ups
4 sets × 25 reps
Clap Push Ups
4 sets × 8 reps
Day 24
Wide Push Ups
4 sets × 20 reps
Eccentric Push Ups
4 sets × 15 reps
Day 25
Standard Push Ups
4 sets × 25 reps
Diamond Push Ups
4 sets × 15 reps
Day 26
Eccentric Push Ups
4 sets × 20 reps
Clap Push Ups
4 sets × 10 reps
Day 27
Wide Push Ups
4 sets × 25 reps
Day 28
Rest day
Day 29
Standard Push Ups
5 sets × 25 reps
Diamond Push Ups
4 sets × 20 reps
Day 30
Max test: standard push ups
Eccentric Push Ups
5 sets × 25 reps

Start advanced free in the app Printable advanced PDF

How to get the most from the challenge

Rest 1 to 2 minutes between sets if you need it to keep your form.
Finish a hard set on your knees when you can't do another good push up. Finishing scaled beats stopping halfway.
Repeat a day that was too much before you move on. Missed a day? Pick up where you left off, and don't double up.
Stop on sharp pain in a shoulder, elbow or wrist. A burn in your muscles is normal. If you have an injury, check with a doctor or physical therapist before you start.

How to do a push up

Set your hands flat on the floor, just wider than your shoulders and in line with them, fingers spread.
Make a straight line from head to heels: squeeze your glutes, brace your abs, and look at the floor just ahead of your hands.
Lower for about 2 seconds, elbows angled back at about 45 degrees from your body, until your chest is just above the floor.
Push the floor away until your arms are straight, in one smooth move.
Breathe in on the way down and out on the way up.

Good push up form: elbows back at about 45 degrees, and arms locked out at the top

Problem	What it looks like	Fix
Half reps	Elbows barely bend	Lower until your chest is just above the floor. If you can't yet, do full reps on an incline or your knees.
Flared elbows	Arms make a T, shoulders pinch	Turn your elbows back to about 45 degrees: an arrow, not a T.
Sagging hips	Belly drops, lower back arches	Squeeze your glutes and brace your abs. If your hips still drop, finish the set on your knees.
Hips in the air	Body bent at the hips	Lower your hips into a straight line. Check side-on in a mirror.
Head first	Chin reaches for the floor	Keep your neck in line with your back, so your chest gets low before your face.
Bent arms at the top	The next rep starts early	Straighten your arms at the top of every rep.

Common push up mistakes: flared elbows, sagging hips, hips in the air, and the head dropping first

Push ups for beginners: wall, incline, knees, full

Can't do a full push up yet? Work up this ladder. It's the order the beginner level follows.

Step	How	Move on at
1. Wall push ups	Hands on a wall at shoulder height, feet a step or two back, body straight. Bend your elbows until your chest is close to the wall.	3 sets of 12
2. Incline push ups	Hands on a sturdy bench, step or kitchen counter. The lower the surface, the harder it is.	3 sets of 12
3. Kneeling push ups	Knees on the floor (a folded towel helps), body straight from knees to head.	3 sets of 10
4. Standard push ups	On your toes, as above.	The goal

A bridge to your first push up: from your toes, lower slowly over 3 to 5 seconds, then drop to your knees and push back up. It builds strength at the bottom, the hardest part.

Push up variations: the best push ups for chest and arms

For your chest, the best push ups are the basics done well: standard, wide and slow eccentric push ups through a full range. Every push up works your chest, shoulders and triceps. Hand position and speed shift the work: diamond and narrow push ups lean on your triceps, staggered and spider push ups on your core.

Push up	Mostly works	Difficulty	In the challenge
Standard	Chest, shoulders, triceps, core	The benchmark	All three levels
Wide	Chest and shoulders	Like standard	Intermediate, advanced
Slow eccentric	Chest and triceps, on the way down	Harder	Intermediate, advanced
Diamond	Triceps most, then chest	Harder	Intermediate, advanced
Explosive and clap	Pushing power	Hardest	Advanced, as clap push ups
Narrow	Triceps and chest	Harder	No
Staggered	One side at a time, plus core	Harder	No
Spider	Chest plus obliques	Harder	No
Reverse grip	Triceps, hard on the wrists	Harder	No
Push up pulses	Chest at the bottom of the rep	Harder	No
Low push up hold	Chest, triceps and core, holding still	Harder	No

Wide push ups

Hands wider than your shoulders, fingers forward or turned slightly out. Lower until your chest is between your hands.
Your elbows go out more than on a standard push up. If your shoulders pinch, bring your hands in a little.

Slow eccentric push ups

A standard push up where you take 3 to 5 seconds to lower. The challenge calls them eccentric push ups.
Push back up at normal speed, or drop to your knees to come up.

Diamond push ups

Hands together under your chest, index fingers and thumbs touching. Elbows stay close to your ribs.
Your triceps work hardest here, and your chest still works. Wrists or elbows complain? Move your hands a few inches apart for a narrow push up.

Explosive and clap push ups

Lower under control, then push hard enough that your hands leave the floor. Land with soft elbows, body straight.
Add the clap once your hands leave the floor easily. The advanced level uses clap push ups from day 4.

Narrow push ups

Hands under your shoulders or a little closer, fingers forward, elbows brushing your sides all the way down.
A step between standard and diamond push ups for your triceps.

Staggered push ups

One hand a few inches ahead of your shoulder, the other a few inches behind. Keep your hips level.
Swap hands and do the same reps on the other side.

Spider push ups

As you lower, bring one knee out to the side toward the same elbow. Alternate legs each rep, hips low and square.
Easier: bring the knee in at the top, then do the push up.

Reverse grip push ups

Fingers point back toward your feet, hands under your lower chest, elbows tucked.
It's a big stretch for your wrists: start with a small range, and skip it if they hurt.

Push up pulses

Lower to the bottom, then pulse up and down an inch or two without coming all the way up.
When your hips start to sag, finish on your knees.

Low push up hold

Hold the bottom of a push up, chest just above the floor, elbows angled back.
Squeeze your glutes and abs and keep breathing. Start with 10 to 20 seconds.

Wrist pain during push ups

Your wrists bend back under your body weight on every push up, so tight wrists, hands too far forward or lots of reps without a break can make them ache. Try these in order:

Warm up: a minute of wrist circles and gentle rocking forward and back on your hands.
Check your hands: fingers spread, in line with your shoulders, weight through your whole hand.
Keep your wrists straight with push up handles, hex dumbbells that can't roll, or your fists on a soft mat.
Take some weight off by doing your sets on an incline until it settles.
Sharp pain, or pain that stays after the workout, is a reason to stop and see a doctor or physical therapist.

How many push ups a day?

There's no one right number. Do as many as you can with good form, spread over a few sets, and add a few reps each week. If your shoulders, elbows or wrists still ache the next day, do fewer.

The challenge sets the numbers for you, with a rest day each week. Beginner starts with 15 wall push ups a day and ends with 18 standard push ups. Intermediate builds from 18 on day 1 to about 150 on day 29. Advanced starts at 30 and peaks at about 200.

Follow along: our push up workout

Rather follow a video? This is our 12 minute chest workout with no equipment: 5 rounds of 20 seconds on and 20 seconds off, using all 11 push ups on this page, with a burnout of narrow, wide and diamond push ups to finish. Drop to your knees when your form breaks down, then keep going.

Exercise list, timing and tips

Questions

What muscles do push ups work?

Mainly your chest, the front of your shoulders and your triceps. Your abs, glutes and the muscles around your shoulder blades work to keep your body straight and your shoulders steady.

Can you do push ups every day?

You can, if the number is manageable and nothing aches. The challenge has six training days and one rest day a week. If your shoulders, elbows or wrists are sore the next day, rest or repeat the day before.

Do push ups build chest muscle?

Yes, as long as your sets are hard for you. When 25 in a row feels easy, make them harder with slow eccentric push ups or your feet on a step, or add dumbbells with our chest workouts at home.

What results can I expect in 30 days?

Your max tests on days 1, 10, 20 and 30 will tell you, so write the numbers down. Strength usually comes first. Visible changes in muscle usually take longer than a month.

Should my chest touch the floor?

It doesn't have to. Lower until your chest is just above the floor with your body straight. If you can't get that low yet, raise your hands on a bench and do full reps there.

Will push ups help me lose weight?

Push ups build strength, but they don't burn many calories. Losing weight comes down to what you eat and how active you are overall, and no exercise burns fat from one spot, including your chest.

What is the hardest push up?

One arm push ups and planche push ups are among the hardest. In this challenge it's the clap push ups in the advanced level.

After the 30 days

Test again, then pick your next step. If day 30 felt hard, repeat your last week. If it went well, move up a level.
Add dumbbells: chest workouts at home, like our intense chest workout with dumbbells and push ups, or upper body dumbbell workouts.
Stay with bodyweight: can you build an upper body with bodyweight alone? and full body workouts with no equipment.
Core next: the 5 day ab challenge.
A plan for every week: this week's free workout plan, three follow-along workouts for Monday, Wednesday and Friday.

The 30 day push up challenge: beginner to advanced

Which level should you start with?

The 30 day push up challenge

Beginner push up challenge

Intermediate push up challenge

Advanced push up challenge

How to get the most from the challenge

How to do a push up

Push ups for beginners: wall, incline, knees, full

Push up variations: the best push ups for chest and arms

Wide push ups

Slow eccentric push ups

Diamond push ups

Explosive and clap push ups

Narrow push ups

Staggered push ups

Spider push ups

Reverse grip push ups

Push up pulses

Low push up hold

Wrist pain during push ups

How many push ups a day?

Follow along: our push up workout

Questions

What muscles do push ups work?

Can you do push ups every day?

Do push ups build chest muscle?

What results can I expect in 30 days?

Should my chest touch the floor?

Will push ups help me lose weight?

What is the hardest push up?

After the 30 days

Workouts to go with this