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50 push-ups in 30 days

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50 push-ups in 30 days
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If being able to do 50 push-ups is on your fitness to do list, it’s time to cross the challenge off the list. We give you a specific plan to achieve the precise upper body strength and core strength to be able to do fifty push-ups after thirty days.

This challenge involves 4 variations of push-ups to avoid injury and boredom. Also, the alterations will help to strengthen other parts of the body. Below you will find instructions for making the 4 different alterations, followed by a thirty-day plan to reach the last fifty push-ups.

Basic bending

  • Stand on your stomach facing the floor and put your hands on the floor a little further apart from your shoulder line. Your body should form a straight line from your ankles to your shoulders.
  • Take a breath, and when you take it, bend your elbows face to the sides and lower your chest face to the ground. Stop when the shoulders are online with the elbows.
  • Return to the initial situation.

If this is too difficult for you, do this exercise with your knees on the floor.

One-legged flexion

  • Put you in the starting position of doing push-ups.
  • Extend your left leg without touching the ground. Try to hold your left heel on-line with your hips.
  • With your leg straight without touching the ground, lower to do the push up.
  • Return to the initial situation.
  • Repeat exactly the same process with the right leg.
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If this is too difficult for you, do the same with your right knee on the floor.

T-shaped bending

  • Put you in the starting position of doing push-ups.
  • Do a normal push-up.
  • As you return to your starting position, raise your left arm face up and turn your torso online with your shoulders.
  • Return to the initial situation by lowering your left arm.
  • Repeat more now face the other side with your right arm.

Diamond-shaped bending

  • Put you in the starting position of doing push-ups. Place your hands together, under your breastbone, with the tips of your index fingers and thumbs touching. The fingers and thumbs should form a diamond or triangle.
  • Flex by bending your elbows and lowering your chest to the floor.
  • Return to the initial situation.
  • If this is too difficult, try separating your hands by two centimeters, but is it still too hard? Put your knees on the floor.

The Plan

Instead of doing the fifty basic push-ups in a row, we will end up doing 10 repetitions of each of the variations in push-ups. You’re gonna have to do a day of rest every couple of days. But do not hesitate to work your strength on other parts of your body on these Sabbaths.

If you’re new to the planet of push-ups, it’s okay to do push-ups with your knees on the floor whenever it’s hard to do without your legs touching the floor. But you must take into consideration that if you always and in all circumstances do your push-ups by supporting your knees on the floor, you will never be able to do them without supporting your knees. We advise you to do as many repetitions as you can with your knees in the air and lower them when your arms begin to appreciate the fatigue. There is also no objection to letting your arms rest, but as the plan progresses you should spend less time resting.

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Day Exercise Total bending
1 1 repetition of each 5
2 1 repetition of each (x2) 10
3 Rest
4 2 repetitions of each 10
5 1 repetition of each (x3) 15
6 Rest
7 2 repetitions of each (x2) 20
8 3 repetitions of each 15
9 Rest
10 2 repetitions of each (x3) 30
11 4 repetitions of each 20
12 Rest
13 3 repetitions of each (x2) 30
14 4 repetitions of each 20
15 Rest
16 5 repetitions of each 25
17 6 repetitions of each 30
18 Rest
19 4 repetitions of each (x2) 40
20 6 repetitions of each 30
21 Rest
22 7 repetitions of each 35
23 8 repetitions of each 40
24 Rest
25 8 repetitions of each 40
26 9 repetitions of each 45
27 Rest
28 9 repetitions of each 45
29 5 repetitions of each (x2) 50
30 10 repetitions of each 50



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