28 Day Push Up Exercise Challenge

The 28-Day Push-Up Challenge is an adaptation of the Monthly Exercise Challenge for March (#MarchUp). This challenge is back to basics with Push-Ups. We’re going to challenge ourselves with this fundamental bodyweight exercise, and you should join us.

Don’t let the word ‘Push-up’ put you off. We have three levels and three push-up variations, including a wall press suitable for the absolute beginner or a full push-up for the seasoned push-up king.  

Many personal trainers love this exercise as a fundamental test of strength and fitness. You can start at your level and ability, starting with a standing wall press up onto a half-up and full push-up. There are also harder progressions, such as a decline in press-ups.  

If it’s March, then you can always join in with the monthly exercise challenge for March (MarchUp)

Push Up Test

This challenge is progressive; you should see some improvement in strength throughout it. We can test its effectiveness by conducting a simple press-up test at the start and end of the month. This is simple to do. Read my article Push IT with the Press-Up Strength Test on how to conduct your test together with a tracking sheet. You will also find typical values in that article, which you can compare yourself against.

The test involves you performing as many press-ups as you can to failure. This is also a good way to determine which of the press-up variations you should choose for the challenge. 

Rule of thumb for press-up choice

• If you can’t do 10 Half Press Ups, choose the Wall Press Up
• If you can’t do one Full Press Up, choose the Half Press Up
• If you can do more than 20 Half Press Ups, Choose the Full Press Up
• If you can do more than 20 Full Press Up, choose the Decline Press Up

The above test will help you choose a suitable push-up variation to start on. You can change the push-up variation at any time; score the points for your chosen variation.

Scoring Sheet

The challenge is split into three levels to score your progress; you don’t need to keep to one level; you can mix & match and go up or down a level. Each level has a score associated with it. Use the free-scoring sheet available for download below to track your progress and tally your monthly total score.

You get either 1, 2, or 3 points for the target level and 1, 2, or 3 points for the Push-Up variation. That’s a maximum of ‘6’ per day and a minimum of ‘2’ unless you skip a day, in which case it would be ‘0’.

e.g, if you choose the LEVEL 2 target guide and the Full Push Up you will get two points for the targets achieved and two points for the exercise variation for a grand total of four points for the day, simple.

Download Scoring Sheet

28 Day Push Up Challenge Daily Target Guide

Download the 28-Day Push Up Challenge daily target guide, share it with your friends, and pin it to your fridge.

Challenge Design

This challenge is progressive with a periodized training structure to allow adaptations, recovery and progression during the challenge; the target guide, as you can see from the chart below, is a classic example of a periodized training programme. The programme features a rise and fall in intensity, progressively increasing the overall load. We have used this style of programming to structure our #28DayPushUpChallenge Push-Up challenge,

28 Day Push Up Exercise Options

Select the push-up variation suitable for your fitness level.

Level 1 (+ 1 point)

Wall Press (Beginner)

Level 2 (+ 2 points)

Half Push Up (Intermediate)

Level 3 (+ 3 points)

Full Push Up (Advanced)

Top Tips

• Maintain a neutral spine postilion by looking down at the mat
• Keep body rigid; don’t let the hips drop towards the floor
• Look for a 90-degree (right angle) at the arms.
• Engage your core stabilizers.
• Perform slow and controlled, 2 seconds up and 2 seconds down. 

28-Day Push-Up Challenge – Day 1

28 Day Push Up Challenge

Day 1 Targets

Day 1 of the #28DayPushUpChallenge means just 6, 12, or 18 push-ups. It’s short and sweet, so enjoy it!

• Level 1 = 6 Push Ups
• Level 2 = 12 Push Ups
• Level 3 = 18 Push Ups

BONUS Points

• Wall Press | +1 points
• Half Push Up | + 2 points
• Full Push Up | +3 points

28-Day Push-Up Challenge – Day 2

28 Day Push up Challenge

Day 2 Targets

It’s day 2 of the #28DayPushUpChallenge, and we’re doubling up with 12, 24, or 36 push-ups today. Half now, half later? Why not? Just keep good form and get that bum down!

• Level 1 = 12 Push-ups
• Level 2 = 24 Push-ups
• Level 3 = 36 Push-ups

BONUS Points

• Wall Press | +1 points
• Half Push Up | + 2 points
• Full Push Up | +3 points

28-Day Push-Up Challenge – Day 3

28 Day Push Up Challenge

Day 3 Targets

It’s Day 3 of the #28DayPushUpChallenge, and you have 12, 24, or 36 push-ups to complete. Do these as soon as you get up, and you’ll feel energised by the time you finish!

• Level 1 = 12 Push Ups
• Level 2 = 24 Push Ups
• Level 3 = 36 Push Ups

BONUS Points

• Wall Press | +1 points
• Half Push Up | + 2 points
• Full Push Up | +3 points

28-Day Push-Up Challenge – Day 4

28 Day Push Up Challenge

Day 4 Targets

It’s day 4 of the #28DayPushUpChallenge, and you’re down to 6, 12, or 18 push-ups today. Up and down six times, now you know you can do this.

• Level 1 = 6 Push Ups
• Level 2 = 12 Push Ups
• Level 3 = 18 Push Ups

BONUS Points

• Wall Press | +1 points
• Half Push Up | + 2 points
• Full Push Up | +3 points

28-Day Push Up Challenge – Day 5

28 Day Push Up Challenge

Day 5 Targets

This is day 5 of the #28DayPushUpChallenge. Do 8, 16, or 24 push-ups. Engage your core and stay strong throughout your whole body to keep control.

• Level 1 = 8 Push Ups
• Level 2 = 16 Push Ups
• Level 3 = 24 Push Ups

BONUS Points

• Wall Press | +1 points
• Half Push Up | + 2 points
• Full Push Up | +3 points

28-Day Push Up Challenge – Day 6

28 Day Push Up Challenge

Day 6 Targets

Day 6 of the #28DayPushUpChallenge: complete 16, 32, or 48 push-ups today. It’s just your body against itself. Stay strong; it’s mind over matter.

• Level 1 = 16 Push Ups
• Level 2 = 32 Push Ups
• Level 3 = 48 Push Ups

BONUS Points

• Wall Press | +1 points
• Half Push Up | + 2 points
• Full Push Up | +3 points

28-Day Push Up Challenge – Day 7

28 Day Push Up Challenge

Day 7 Targets

Day 7 of #28DayPushUpChallenge and another 16, 32 or 48 Push Ups to do. It doesn’t matter how much weight you can bench press; can you press your own weight? Go find out!

• Level 1 = 16 Push Ups
• Level 2 = 32 Push Ups
• Level 3 = 48 Push Ups

BONUS Points

• Wall Press | +1 points
• Half Push Up | + 2 points
• Full Push Up | +3 points

28-Day Push-Up Challenge – Day 8

28 Day Push Up Challenge

Day 8 Targets

Day 8 of the #28DayPushUpChallenge: 8, 16, or 24 push-ups. This exercise works your core, deltoids, triceps, quads, and pectorals.

• Level 1 = 8 Push Ups
• Level 2 = 16 Push Ups
• Level 3 = 24 Push Ups

BONUS Points

• Wall Press | +1 points
• Half Push Up | + 2 points
• Full Push Up | +3 points

28-Day Push-Up Challenge – Day 9

28 Day Push Up Challenge

Day 9 Targets

Day 9 of #28DayPushUpChallenge and up to 10, 20 or 30 press-ups today. It is easy to read but not so easy to do! Will YOU?

• Level 1 = 10 Push Ups
• Level 2 = 20 Push Ups
• Level 3 = 30 Push Ups

BONUS Points

• Wall Press | +1 points
• Half Push Up | + 2 points
• Full Push Up | +3 points

28-Day Push-Up Challenge – Day 10

28 Day Push Up Challenge

Day 10 Targets

It’s day 10 of the #28DayPushUpChallenge, and there are 20, 40, or 60 little ups and downs today. Your biggest target is 20, but it’s just another number. You can do this!

• Level 1 = 20 Push Ups
• Level 2 = 40 Push Ups
• Level 3 = 60 Push Ups

BONUS Points

• Wall Press | +1 points
• Half Push Up | + 2 points
• Full Push Up | +3 points

28-Day Push-Up Challenge – Day 11

28 Day Push Up Challenge

Day 11 Targets

Day 11 of the #28DayPushUpChallenge: another 20, 40, or 60 today. It’s just like yesterday, but you will have already practiced, so you know what to expect.

• Level 1 = 20 Push-ups
• Level 2 = 40 Push-ups
• Level 3 = 60 Push-ups

BONUS Points

• Wall Press | +1 points
• Half Push Up | + 2 points
• Full Push Up | +3 points

28-Day Push-Up Challenge – Day 12

28 Day Push Up Challenge

Day 12 Targets

Day 12 of the #28DayPushUpChallenge: Today, do half of what you did yesterday—just 10, 20, or 30 push-ups. That should feel like a rest now that you’re stronger!

• Level 1 = 10 Push Ups
• Level 2 = 20 Push Ups
• Level 3 = 30 Push Ups

BONUS Points

• Wall Press | +1 points
• Half Push Up | + 2 points
• Full Push Up | +3 points

28-Day Push-Up Challenge – Day 13

28 Day Push Up Challenge

Day 13 Targets

Day 13 of the #28DayPushUpChallenge involves doing 12, 24, or 36 push-ups today. If you find it too easy, you can adjust the intensity by changing your body position.

• Level 1 = 12 Push Ups
• Level 2 = 24 Push Ups
• Level 3 = 36 Push Ups

BONUS Points

• Wall Press | +1 points
• Half Push Up | + 2 points
• Full Push Up | +3 points

28-Day Push-Up Challenge – Day 14

28 Day Push Up Challenge

Day 14 Targets

Day 14 of the #28DayPushUpChallenge! Double yesterday—24, 48, or 72 today. You can mix it up with full, half, and wall push-ups if you want. Just get it done!

• Level 1 = 24 Push Ups
• Level 2 = 48 Push Ups
• Level 3 = 72 Push Ups

BONUS Points

• Wall Press | +1 points
• Half Push Up | + 2 points
• Full Push Up | +3 points

28-Day Push-Up Challenge – Day 15

28 Day Push Up Challenge

Day 15 Targets

Day 15 of #28DayPushUpChallenge and another 24, 48 or 72 Push Ups today. No doubt it’s hard pushing your own bodyweight, but it’s all relative to you. You against you.

• Level 1 = 24 Push Ups
• Level 2 = 48 Push Ups
• Level 3 = 72 Push Ups

BONUS Points

• Wall Press | +1 points
• Half Push Up | + 2 points
• Full Push Up | +3 points

28-Day Push-Up Challenge – Day 16

28 Day Push Up Challenge

Day 16 Targets

It’s Day 16 of the #28DayPushUpChallenge, and today you can choose to do 12, 24, or 36 push-ups. Let’s be honest, doing the same number every day would be boring. We’re always thinking of you!

• Level 1 = 12 Push Ups
• Level 2 = 24 Push Ups
• Level 3 = 36 Push Ups

BONUS Points

• Wall Press | +1 points
• Half Push Up | + 2 points
• Full Push Up | +3 points

28-Day Push-Up Challenge – Day 17

28 Day Push Up Challenge

Day 17 Targets

It’s day 17 of the #28DayPushUpChallenge, and by now you should know the drill! You have 14, 28, or 42 push-ups to complete, so get ready to push yourself. Pushing your own body weight is tough; be proud of yourself.

• Level 1 = 14 Push Ups
• Level 2 = 28 Push Ups
• Level 3 = 42 Push Ups

BONUS Points

• Wall Press | +1 points
• Half Push Up | + 2 points
• Full Push Up | +3 points

28-Day Push Up Challenge – Day 18

28 Day Push Up Challenge

Day 18 Targets

It’s day 18 of the #28DayPushUpChallenge. Today, you will do 28, 56, or 84 upper-body moves. Are they getting easier or faster? If not, push yourself harder!

• Level 1 = 28 Push Ups
• Level 2 = 56 Push Ups
• Level 3 = 84 Push Ups

BONUS Points

• Wall Press | +1 points
• Half Push Up | + 2 points
• Full Push Up | +3 points

28-Day Push-Up Challenge – Day 19

28 Day Push Up Challenge

Day 19 Targets

• Level 1 = 28 Push Ups
• Level 2 = 56 Push Ups
• Level 3 = 84 Push Ups

BONUS Points

• Wall Press | +1 points
• Half Push Up | + 2 points
• Full Push Up | +3 points

28-Day Push-Up Challenge – Day 20

28 Day Push Up Challenge

Day 20 Targets

It’s day 20 of the #28DayPushUpChallenge, and you can do 14, 28, or 42 push-ups. You don’t need a gym or expensive equipment to get fit; just a bit of determination and willpower is enough.

• Level 1 = 14 Push Ups
• Level 2 = 28 Push Ups
• Level 3 = 42 Push Ups

BONUS Points

• Wall Press | +1 points
• Half Push Up | + 2 points
• Full Push Up | +3 points

28-Day Push-Up Challenge – Day 21

28 Day Push Up Challenge

Day 21 Targets

It’s day 21 of the #28DayPushUpChallenge with 16, 32, or 48 push-ups. You’re down to the last 10 days, but that doesn’t mean it will be any easier. Come on, you know us better than that by now!

• Level 1 = 16 Push Ups
• Level 2 = 32 Push Ups
• Level 3 = 48 Push Ups

BONUS Points

• Wall Press | +1 points
• Half Push Up | + 2 points
• Full Push Up | +3 points

28-Day Push-Up Challenge – Day 22

28 Day Push Up Challenge

Day 22 Targets

It’s day 22 of the #28DayPushUpChallenge, and today you’re doing 32, 64, or 96 push-ups. You are now in the final 10 days. Are you glad you started? You’ll definitely appreciate it once you finish!

• Level 1 = 32 Push Ups
• Level 2 = 64 Push Ups
• Level 3 = 96 Push Ups

BONUS Points

• Wall Press | +1 points
• Half Push Up | + 2 points
• Full Push Up | +3 points

28-Day Push-Up Challenge – Day 23

28 Day Push Up Challenge

Day 23 Targets

Day 23 of the #28DayPushUpChallenge with another 32, 64, or 96 #PushUps today. There will always be someone who can do it faster or better, but who cares? Just focus on being your own No. 1.

• Level 1 = 32 Push Ups
• Level 2 = 64 Push Ups
• Level 3 = 96 Push Ups

BONUS Points

• Wall Press | +1 points
• Half Push Up | + 2 points
• Full Push Up | +3 points

28-Day Push Up Challenge – Day 24

28 Day Push Up Challenge

Day 24 Targets

Day 24 of the #28DayPushUpChallenge and down to 16, 32, or 48. There will always be challenges to overcome, but here you are, making yourself a better version of yourself.

• Level 1 = 16 Push Ups
• Level 2 = 32 Push Ups
• Level 3 = 48 Push Ups

BONUS Points

• Wall Press | +1 points
• Half Push Up | + 2 points
• Full Push Up | +3 points

28-Day Push-Up Challenge – Day 25

28 Day Push Up Challenge

Day 25 Targets

• Level 1 = 18 Push Ups
• Level 2 = 36 Push Ups
• Level 3 = 54 Push Ups

BONUS Points

• Wall Press | +1 points
• Half Push Up | + 2 points
• Full Push Up | +3 points

28 Day Push Up Challenge – Day 26

28 Day Push Up Challenge

Day 26 Targets

Day 26 of #28DayPushUpChallenge and 36, 72 or 108 to push out today. Into your last few days of this #pushupchallenge, but it’s been worth it right? You bet it has!

• Level 1 = 36 Push Ups
• Level 2 = 72 Push Ups
• Level 3 = 108 Push Ups

BONUS Points

• Wall Press | +1 points
• Half Push Up | + 2 points
• Full Push Up | +3 points

28-Day Push Up Challenge – Day 27

28 Day Push Up Challenge

Day 27 Targets

Today is day 27 of the #28DayPushUpChallenge, which requires 36, 72, or 108 push-ups. Dig deep and do what you must to complete them. It’s a little pain for a huge gain.

• Level 1 = 36 Push Ups
• Level 2 = 72 Push Ups
• Level 3 = 108 Push Ups

BONUS Points

• Wall Press | +1 points
• Half Push Up | + 2 points
• Full Push Up | +3 points

28-Day Push-Up Challenge – Day 28

28 Day Push Up Challenge

Day 28 Targets

It’s day 28 of the #28DayPushUpChallenge, and today you need to do 18, 36, or 54 push-ups. After yesterday, this will feel like a breeze. You may not have noticed, but this is called progress!

• Level 1 = 18 Push Ups
• Level 2 = 36 Push Ups
• Level 3 = 54 Push Ups

BONUS Points

• Wall Press | +1 points
• Half Push Up | + 2 points
• Full Push Up | +3 points