4 Week Press Up Challenge

exercise challenges

Jul 16
press up challenge

Welcome to the 4 week Press Up Challenge.

Press ups are one of the most well known exercises in the world and are a great way to increase strength in the upper body.

Our press up challenge is designed to work with the busiest of schedules.

For this challenge you will be working out just 3 days of the week and about 5 minutes per day.

I have 3 variations of press ups for you to use depending on your ability levels, so watch the video below to learn how to perform the variations correctly.

Step 1: Baseline Test

Now that you have decided which press up variation you are going to use we need to do a baseline test.

This is really straightforward.

Get in position and just max out.

Do as many reps as you can until you can't carry on and then write the amount of press ups you have done.

We will do a test at the end of the 4 weeks to see if you have improved on your score.

Press Up Challenge: Week 1

Day

Sets + Reps

Mon

5 sets x 10 reps

Wed

5 sets x 12 reps

Fri

5 sets x 10 reps

Press Up Challenge: Week 2

Day

Sets + Reps

Mon

5 sets x 15 reps

Wed

5 sets x 1o reps

Fri

5 sets x 17 reps

Press Up Challenge: Week 3

Day

Sets + Reps

Mon

5 sets x 10 reps

Wed

5 sets x 20 reps

Fri

5 sets x 10 reps

Press Up Challenge: Week 4

Day

Sets + Reps

Mon

5 sets x 22 reps

Wed

5 sets x 10 reps

Fri

5 sets x 25 reps

Final Test

So you made it through, well done,

Now it is time to see if your able to beat your baseline test score.

So drop down,  get into your preferred position and see what you can max out to.

Once again thanks for joining our challenge and if you want to take it to the next level, check out Operation Transformation. Our online course to get you into the shape you always dreamed of.