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.