June 13, 2025, 2:13 pm | Read time: 6 minutes
Push-ups are one of the most effective exercises for the upper body. FITBOOK author Nina Ponath tested what happens when you regularly integrate them into your daily routine.
Two years ago, I was on the verge of breaking up with my boyfriend. We were on vacation in Spain, and instead of having a calm, relaxing time as I had imagined, he would suddenly drop into a plank several times a day—by the pool, on the beach, or in the kitchen—and slowly lower his upper body. “For the push-up group,” he explained, as he was doing a challenge with some friends at the time: “Who can do the most push-ups?” My boyfriend won back then with nearly 11,000 push-ups in a month. I had always avoided push-ups. Since I started working as a yoga instructor, I can no longer avoid them. They’re a staple in every sun salutation as “chaturanga” and appear so often in sequences that I thought: “Okay—let’s learn this properly.” For two weeks, I wanted to do push-ups every day. Challenge accepted!
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Day 1: Quick Push-up Check
My first training day starts with a quick check: how many push-ups can I do? I understand the principle of push-ups and can manage three in a row cleanly. After that, I have to drop to my knees. To help my muscles learn, I follow my boyfriend’s approach during his push-up challenge: I sprinkle in push-ups throughout the day, going to my knees in the living room or while working at my desk to do push-ups.
Day 2: Small Aids Allowed
The motivation continues. Today, I have a pretty full day, so I decide to train in one go. To do more push-ups, I use a resistance band starting from push-up number five. I stretch it between my elbows. At the end of the lowering movement, the band helps me push back up.
Day 3: 18 Push-ups Spread Throughout the Day
Today, I train throughout the day again. Three push-ups without support here, five with the band later, and ten in a row on my knees in the evening.
Day 4: Push-ups as Part of a Full Workout
Today calls for a slight strategy change. Instead of jumping straight into arm exercises, I do a Freeletics workout focusing on core and legs. I integrate push-ups lightly: three sets of five reps each, with elevated hands on a bench—this spares the shoulders and changes the angle. You don’t always have to give it your all.
Day 5: “Grease the Groove” Principle
Today, I try the so-called “Grease the Groove” principle. It means doing many mini-sets with moderate effort throughout the day. So instead of pushing to my limit, I do three clean, slow push-ups ten times a day without exhausting myself. Surprisingly, my triceps and shoulders feel really good in the evening.
Day 6: Push-up Variations
Today is all about different push-up variations! I start with so-called “Negative Push-ups.” This means I lower myself very slowly without pushing back up. This specifically trains the eccentric phase, or the braking force. This variant is easier than full push-ups. Nevertheless, my arms are tired afterward, so I can only do the few classic reps I planned on my knees.
Day 7: Rest Day
Rest day. Well, almost. I go for a run, do a bit of yoga, but I want nothing to do with push-ups today. My body needs a break—my upper arms are clearly signaling that recovery is also part of training.
Day 8: Push-up Circuit Training
The break has brought me new motivation. Today, I do a small circuit training with a timer: 30 seconds of push-ups, 30 seconds of rest, five rounds. In the first two intervals, I manage seven each, then it gets tough. I don’t mind; at least the training is effective, I think.
Day 9: Close-Grip Push-ups
Today, I want to try close-grip push-ups. This variation challenges the triceps even more. I bring my hands closer together and keep my elbows close to my body. This exercise is indeed much more strenuous but also effective. I can really feel how my body is now better able to handle the strain.
Day 10: Motivation Slump
Today, I hit a real motivation slump. “Better to train a little than not at all,” I tell myself and force myself to do five reps in the morning, five in the afternoon, and five in the evening. Not a big program, but I stick with it.
Day 11: Mini-Workout
Today, I integrate push-ups into a mini-workout focusing on shoulders and back: 3 rounds of ten push-ups, 15 seconds plank, and ten “Superman” reps. During the push-ups, I clearly notice how my body tension improves—especially my abs are now more engaged.
Day 12: Tempo Push-ups
Today, I try “Tempo Push-ups”—each rep takes five seconds: three seconds down, two up. It burns! I can only manage six per set and have to let myself fall flat on my stomach afterward. That was tough, whew!
Day 13: Fun Session
Almost there! I treat myself to a “Fun Session”: I do as many push-ups as possible, then a one-minute break—three rounds in total. Then a short yoga flow to loosen the shoulders. And I realize: I’m ready for the big finale tomorrow.
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Day 14: Finale with Ten Push-ups
The time has come: on my last day of the challenge, I get ready on my yoga mat in the morning. My arms burn slightly, but otherwise, I’m fit. The first three are now a breeze, and I can hardly believe I initially managed only three. Today, I make it to ten. After my 10th push-up, I drop to my knees. Done!
Two Weeks of Push-ups—What’s Next?
What’s next for my training after the challenge? I certainly won’t continue doing push-ups daily, because as much as I love them, I prefer other sports (not to mention that I need my arms for everyday tasks and don’t want constant muscle soreness…). However, I would like to maintain my current level and will continue to regularly incorporate push-ups into my training. Currently, I run twice a week and do a mix of strength training and HIIT three times a week. Push-ups fit perfectly into that. I probably won’t reach 11,000 like my boyfriend did back then, but I’ve gone from avoiding them to enjoying this effective strength exercise. A win for my training.