If you are looking to develop a strong, toned upper body the push up is your answer. Push-ups are considered compound moves, which means that you are working multiple muscle groups in one exercise. Incorporating them into your exercise routine will help you work your arms, abs and your lower body. Push-up don’t require any special equipment or a gym membership. They are the perfect do-anywhere exercise.

 

One of the many benefits of push-ups is that they help you to develop a strong core. While this helps with your physique in the way of building your abdominal muscles, it also has many long time health benefits including improving posture, preventing back pain and reducing your risk of injury. A great way to work push-ups into your daily exercise is to join our Fit Mom Diet push-up challenge.

 

Included below is a trackable calendar with instructions for you to chart your progress. Place the calendar in a visible location so you see it daily. Share your progress with us on Instagram and tag #FMDpushupchallenge. You’ll be surprised at how much stronger you get in just one month. Good luck!

A few push-up options: 

 

1. Modified Knee Push-Ups

Set Up: Kneel on floor with hands slightly wider than shoulder width.

Action: Keeping core tight and back straight, lower your chest to the floor, then push up to start position. Repeat!

 

 

2. Modified Plyo Push-Ups

Set Up: Kneel on floor in modified push up position with hands slightly wider than shoulder width.

Action: Keeping core tight and back straight, lower your chest to the floor, then lift your hands off the ground and clap before returning to start position. Repeat!

 

 

3. Modified Triceps Push-Ups

Set Up: Kneel on floor with hands closer to your body, shoulder width. If you are strong enough to do this exercise not modified, start in a high plank position.

Action: Keeping core tight and back straight, lower your chest to the floor, then push up to start position. Repeat!

 

 

4. Push-Ups

Set Up: Start in high plank position with hands slightly wider than shoulder width.

Action: Keeping core tight and back straight, lower your body and chest to the floor, then push up to start position. Repeat!

 

 

5. Stagger Stance Push Up

Set Up: Start in high plank position, placing one hand slightly forward while the other hand remains under your shoulder.

Action: Keeping core tight and back straight, lower your body and chest to the floor, then push up to start position. Repeat then switch the hands that are in front.

 

CLICK HERE TO DOWNLOAD PRINTABLE PUSH UP CHALLENGE