Push-Up Challenge Week 1: Foundation

Level

Beginner

Duration

1 week (7 days)

For

Anyone starting a push-up

Goal

Master push-up form and establish

The critical first week of any push-up challenge. This 7-day foundation guide teaches proper form, establishes your baseline, and builds the daily habit that will carry you through longer programs. Perfect as a standalone intro or the start of a multi-week plan.

Is This Challenge Right For You?

Starting max range

1 – 20 push-ups

Prerequisites

✓Ability to do at least 1 push-up (any variation including wall or knee)
✓No acute injuries

Equipment

•Exercise mat (optional)

Benefits

✓Learn correct push-up form before building volume
✓Establish a daily exercise habit
✓Identify your starting baseline for future progress
✓Build initial muscle-tendon resilience
✓Prepare your body for higher-volume weeks ahead

Your 1 week (7 days) Plan

Week 1

Master proper form and complete all 6 training days

Form Tip

Hands under shoulders, body straight, lower chest to 2 inches from floor, full lockout at top.

Day	Sets	Total Reps	Notes / Tip
Day 1	3 + 3 + 3	9	Today is about form, not numbers. Quality over quantity.
Day 2	4 + 3 + 3	10	Focus on a straight body line from head to heels.
Day 3	4 + 4 + 3	11	Lower until your chest is 2 inches from the floor.
Day 4	Rest Day	--	Rest day. Stretch your chest, shoulders, and wrists.
Day 5	5 + 4 + 4	13	You are already stronger than day 1. Keep going.
Day 6	5 + 5 + 4	14	Try to slow down the lowering phase today.
Day 7	5 + 5 + 5	15	Week 1 complete! Test your max and record it.

Form Tips

1Hands under shoulders, body straight, lower chest to 2 inches from floor, full lockout at top.

What's Next?

Beginner1 week (7 days)

Week 2 Progression

Beginner30 days

Beginner 30-Day

Beginner30 days

Women's Challenge

Check Your Push-Up Standards

See how you compare to others your age and gender

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What if the prescribed reps are too easy or too hard?+

Scale to your level. If too easy, add 2-3 reps per set. If too hard, use knee or incline push-ups. The goal is to train with good form and finish all sessions.

Should I test my max before starting?+

Yes. Do a proper warm-up, then do as many push-ups as you can with good form. Record this number -- you will test again at the end of week 1 and be surprised by the improvement.

What comes after week 1?+

Move to Week 2 (progressive overload) or start one of the full 30-day challenges based on your max. If your max is under 10, try the beginner challenge. 10-25: intermediate. 25+: advanced.

Track your Week 1 Foundation with Repscroll

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