Official challenge
30-Day Push-Up Challenge
From 10 to 60 push-ups a day in 30 days. Knee or incline push-ups count: pick the version you can do well.
- 30 days
- All levels
- Photo or video proof optional
How it works
- Start free. Create a BindTrue account with a name and a PIN: no email, no card.
- Log each day. Enter your number for the day, and add a photo or video if you like.
- Keep the streak. See your progress next to everyone else’s and invite friends to take it on with you.
Day-by-day plan
879 push-ups in 30 days, with 5 rest days.
Week 1
- Day 110 reps
- Day 212 reps
- Day 313 reps
- Day 415 reps
- Day 5Rest
- Day 619 reps
- Day 720 reps
Week 2
- Day 822 reps
- Day 924 reps
- Day 10Rest
- Day 1127 reps
- Day 1229 reps
- Day 1331 reps
- Day 1432 reps
Week 3
- Day 15Rest
- Day 1636 reps
- Day 1738 reps
- Day 1839 reps
- Day 1941 reps
- Day 20Rest
- Day 2144 reps
Week 4
- Day 2246 reps
- Day 2348 reps
- Day 2450 reps
- Day 25Rest
- Day 2653 reps
- Day 2755 reps
- Day 2857 reps
Week 5
- Day 2958 reps
- Day 3060 reps
Tips
- Hands under shoulders, body straight from head to heels.
- Chest to a fist above the floor, then press away.
- Knee or hands-on-a-bench push-ups are a normal start.
- Spread the reps over the day.
How to do it with good form: the push-up.
Sharp pain, dizziness or chest pain: stop and rest. If you have a health condition or you are pregnant, check with your doctor first.
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- 30-Day Squat Challenge 30 days
- 12-3-30 Treadmill Walk: 4 Weeks 28 days
- 10,000 Steps a Day for 30 Days 30 days
- 75-Day Consistency Challenge 75 days