30-Day Pushup Challenge for Better Arms and Abs – Healthline

How to

It’s no surprise that pushups aren’t everyone’s favorite exercise. Even celebrity trainer Jillian Michaels admits that they’re challenging!
To help get past the pushup scaries, we developed this pushup challenge with Michaels, creator of the My Fitness App by Jillian Michaels, and Rachel MacPherson, an ACE-certified personal trainer.
It’s a 30-day program to increase muscle strength in your upper body and abdominals.
The goal of the program is to gradually go from doing basic or modified pushups to full and improved pushups within 30 days.
Read on to learn more about the benefits of the pushup challenge, how to get started, tips, and the variations to keep it interesting.
A few things to keep in mind:
This exercise is a small movement with a short range of motion, only pinching your shoulder blades together and pulling them back apart.
This version of scapular pushups also asks for a relatively small movement and range of motion, only pinching your shoulder blades together and apart. Resisting gravity to keep your form is what takes the strength building up from scapular wall pushups.
This is the basic bread-and-butter pushup, whether you’re performing it on your knees or toes.
For a full pushup, extend your legs behind you with your toes on the ground. Your body should be in plank position, in a straight line, with your core engaged.
If a modified pushup on your knees is too difficult, take the challenge to the wall.
In addition to being more comfortable, MacPherson explains that wall pushups help take the pressure off the joints since you’re not lowering your body up and down from the ground.
Pushup variations help the muscles gradually build strength, ensuring that a full range of motion is possible.
Pushups are an effective way to burn calories since they require lots of energy to perform, Michaels says. Your body may even continue to burn calories after your workout has finished.
As an additional benefit, pushups are considered a functional exercise.
“They train your body to perform the way it needs to in everyday life, with most multiple muscle groups working synergistically to move your body through its daily rigors,” said Michaels.
“Pushups are such a fantastic exercise because they work many different muscle groups simultaneously,” said Michaels.
This includes a large focus on the upper body muscles, such as the pectorals, triceps, deltoids, biceps, and the core.
They also work the glutes and leg muscles, which stabilize the body during the workout.
Pushups are a great exercise for full body strengthening. While not everyone’s favorite, they burn lots of calories and help sculpt muscles. You can do them pretty much anywhere, without any equipment.
Just be sure to follow the safety tips, which include stopping when you lose proper form.
As always, consult with a doctor before beginning any health program.
Last medically reviewed on December 20, 2019
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