30-Day Push-Up Challenge
From 10 to 100 reps in a single set. No gear. No excuses.
The mission
A progressive push-up ladder that adds volume every 48 hours. Builds chest, triceps, shoulders and core endurance — anywhere.
Daily task
Hit the day's target reps in as few sets as possible.
When to do it
Morning or before bed — split across the day in mini-sets if needed.
How to perform — step by step
- 1Hands shoulder-width, fingers spread, index fingers pointing forward.
- 2Squeeze glutes and brace abs — body is one straight line from ear to ankle.
- 3Lower for 2 seconds until chest is a fist from the floor, elbows ~45°.
- 4Press up explosively, fully locking out the elbows without flaring shoulders.
- 5Breathe in on the way down, exhale hard on the press.
Day-by-day plan
Pick your level — every day shows you exactly what to do, set by set.
Standard push-ups, chest to fist from floor, sets of 5–10.
Week 1
Week 2
Week 3
Week 4
Week 5
Rules
- Every push-up must reach full lockout and chest within a fist of the floor.
- Rest as needed between sets — but log the total reps for the day.
- If you miss a day, repeat the last day. Do not skip ahead.
Common mistakes
- Sagging hips or piked butt — break form = stop the set.
- Hands too wide flaring elbows out 90° — kills the shoulders.
- Half reps to hit the number. Quality over quantity, always.
Reward when you finish
10% OFF any Onyx program
Onyx Push-Up Badge on your profile + 15% off your next program.
A unique one-time discount code is generated just for you on Day 30. Codes are single-use and tied to your account — they can't be shared or reused.