TRAINING GUIDE
ABOUT THIS TRAINING PROGRAM
We've partnered with Exercise and Sport Science Australia to create this 4-week program, which will help prepare your body for The Push-Up Challenge.
Start at week one and build your way up, or just do part of the program if you have less than four weeks to train.
Each week, there will be a series of push-up exercises, as well as an “accessory” workout.
The accessory workout is designed to help strengthen the muscles that you need to do push-ups, and these exercises will help to make push-ups feel easier.
Your pecs will thank you for even just 1 week of prep. Remember to train within your limits and seek help from a health professional if you need support.
Before you begin: Do a Push-Up self assessment
- The purpose of the assessment is to determine which type(s) of push-ups you can do 10 full repetitions of.
- Start from the easiest level, attempting 10 repetitions.
- If you complete 10 repetitions successfully, attempt the next level.
- A successful repetition is having your elbows reach a 90 degree angle and then fully extending the elbows back to the straight position.
- Your spine and hips should be kept straight throughout. You may need a friend to help check your technique.
View our Push-Up Guide for technique tips.
WEEK 1: TRAINING PROGRAM
Do this 4 weeks before the Challenge:
WEEK 1 PUSH-UPS
DAY 1:
Push-up Max Test = Do as many push-ups (at your appropriate level) as you can with no rest.
DAY 2:
5 sets of 50% of your max repetitions.
E.g. If your max is 20 push-ups, then complete 5 sets of 10 push-ups. Rest 1 minute between sets.
DAY 3:
Complete 3 sets of 75% max repetitions.
E.g. if your max is 20 push-ups, then complete 3 sets of 15 push-ups.
WEEK 1 ACCESSORY WORKOUTS
Do this 4 times throughout the week:
Complete 3 sets of the following:
Triceps dips (30 seconds)
Commando push-ups (30 seconds)
Dolphins (30 seconds)
Cobra push-ups (30 seconds)
Rest for 30 seconds between each exercise and 1 minute between each set. View our Push-Up Guide for technique tips.
WEEK 2: TRAINING PROGRAM
Do this 3 weeks before the Challenge:
WEEK 2 PUSH-UPS
DAY 1:
Complete 4 sets of 75% of your max push-ups. Rest 90 seconds between sets.
DAY 2:
Complete 6 sets of push-ups for 20 seconds. Rest 20 seconds between sets.
DAY 3:
Complete 5 sets of 75% of your max push-ups. Rest 90 seconds between sets.
DAY 4:
Re-do the Push-Up Self-Assessment (at the top of this page).
WEEK 2 ACCESSORY WORKOUTS
Do this once throughout the week:
Complete 3 sets of the following:
Triceps dips (40 seconds)
Commando push-ups (40 seconds)
Dolphins (40 seconds)
Rest for 20 seconds between each exercise and 20 seconds between each set.
Do this once throughout the week:
Complete 3 sets of the following:
Triceps dips (30 seconds)
Commando push-ups (30 seconds)
Cobras (30 seconds)
Rest for 30 seconds between each exercise and 1 minute between each set. View our Push-Up Guide for technique tips.
WEEK 3: TRAINING PROGRAM
Do this 2 weeks before the Challenge:
WEEK 3 PUSH-UPS
DAY 1:
5 sets of push-ups for 30 seconds. Rest 30 seconds between sets.
DAY 2:
4 sets of your maximum repetitions (as many push-ups as you can do).
Rest 2 minutes between sets.
Regressed push-up option: if your maximum is 50 on your knees, you can complete 40 on your knees then 10 on a bench to achieve a total of 50.
DAY 3:
5 sets of 30 seconds. Rest 30 seconds between sets. Aim to do this twice throughout the day.
DAY 4:
5 sets of 30 seconds. Rest 30 seconds between sets. Aim to do this twice throughout the day.
WEEK 3 ACCESSORY WORKOUTS
Do this once throughout the week:
Complete 3 sets these exercises:
Triceps dips (20 reps)
Commando push-ups (20 reps)
Cobra push-ups (20 reps)
Dolphins (20 reps)
No rest between exercises and 1 minute rest between sets. View our Push-Up Guide for technique tips.
WEEK 4: TRAINING PROGRAM
Do this 1 week before the Challenge:
WEEK 4 PUSH-UPS
DAY 1:
Re-do the Push-Up Self-Assessment (at the top of this page).
Then, complete 5 sets of 75% of your maximum repetitions with 90 seconds rest between sets.
DAY 2:
Do as many reps as you can in 60 seconds, then 40 seconds, then 20 seconds.
Rest for 20 seconds in between each set.
Repeat this 3 times, resting 60 seconds between each round.
DAY 3:
5 sets of your maximum reps. Rest for 2 minutes between sets.
Regressed push-up option: if your maximum is 50 on your knees, you can complete 40 on your knees then 10 on a bench to achieve a total of 50.
DAY 4:
Do as many reps as you can in 60 seconds, then 40 seconds, then 20 seconds.
Rest for 20 seconds in between each set.
Repeat this 3 times, resting 60 seconds between each round.
WEEK 4 ACCESSORY WORKOUTS
Do this twice throughout the week:
Complete 3 sets these exercises:
Triceps dips (30 reps)
Commando push-ups (30 reps)
Cobra push-ups (30 reps)
Dolphins (30 reps)
No rest between exercises and 1 minute rest between sets. View our Push-Up Guide for technique tips.
That's it - you're officially a push-up pro! Good luck for the Challenge.
Don't forget to stick to your physical limits and consider doing alternative exercises like sit-ups, squats and lunges instead of push-ups. Find the correct techniques for these alternative exercises and more.
