ONYX
30-Day Push-Up Challenge
30 daysStrengthBeginner

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

Morning or before bed, split across the day in mini-sets if needed.

The technique

Step by step.

  1. 01Hands shoulder-width, fingers spread, index fingers pointing forward.
  2. 02Squeeze glutes and brace abs, body is one straight line from ear to ankle.
  3. 03Lower for 2 seconds until chest is a fist from the floor, elbows ~45°.
  4. 04Press up explosively, fully locking out the elbows without flaring shoulders.
  5. 05Breathe in on the way down, exhale hard on the press.

Day by day

Your 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.

W1Week 1
W2Week 2
W3Week 3
W4Week 4
W5Week 5

The rules

Play fair.

  • 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

Avoid these.

  • 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.

Your reward

GIVEAWAY entry — every finish earns tickets

  • • Finish a challenge and you're automatically entered in our next giveaway on Instagram.
  • • Each completed program counts as 10 tickets — more finishes, better odds.
  • • Winners are drawn from a prize pool and announced on our Instagram.
  • • Max 3 challenges running at once — tickets are earned, not farmed.