May 3, 2025, 9:31 am | 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 incorporate them regularly 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 position 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 and some friends were doing a challenge at the time: “Who can do the most?” My boyfriend won back then with nearly 11,000 push-ups in a month. I had always avoided them myself. Since I started working as a yoga instructor on the side, I can no longer avoid them. In yoga, they are called “chaturanga” and are a fixed part of every sun salutation, appearing so often in sequences that I thought, “Okay, let’s learn this properly.” I decided to do push-ups every day for two weeks. Challenge accepted!
Overview
- Day 1: Quick Push-up Check
- Day 2: Small Aids Allowed
- Day 3: 18 Spread Throughout the Day
- Day 4: Push-ups as Part of a Full Workout
- Day 5: “Grease the Groove” Principle
- Day 6: Push-up Variations
- Day 7: Rest Day
- Day 8: Push-up Circuit Training
- Day 9: Close Push-ups
- Day 10: Motivation Slump
- Day 11: Mini-Workout
- Day 12: Push-ups at Speed
- Day 13: Fun Session
- Day 14: Finale with Ten Push-ups
- Two Weeks of Push-ups — What’s Next?
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 the push-up and manage to do three clean ones in a row. After that, I have to drop to my knees. To help my muscles learn, I follow my boyfriend’s approach during his challenge: I sprinkle in push-ups throughout the day, doing them in the living room or next to my desk while working, dropping to my knees to do them.
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, and it helps me push back up at the end of the lowering movement.
Day 3: 18 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 the core and legs. I lightly integrate push-ups: three sets of five reps each, with elevated hands on a bench to ease the shoulders and change 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. 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 the so-called “Negative Push-up,” where I lower myself very slowly without pushing back up. This specifically trains the eccentric phase or the braking force. This variant is easier than the full variant. However, my arms are still 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 and 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 reminding me 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, but it gets tough afterward. I don’t mind; I think the training is effective.
Day 9: Close Push-ups
Today, I want to try close 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 of plank, and ten “Superman” reps. During the push-ups, I clearly notice how my body tension improves — especially my abdominal muscles are now more engaged.
Day 12: Push-ups at Speed
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 take 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.
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 are slightly burning, but otherwise, I’m fit. The first three are now a breeze, and I can hardly believe I could only do three at the start. Today, I manage ten. After my 10th push-up, I drop to my knees. Done!
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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 this routine. I probably won’t reach 11,000 as my boyfriend did, but I’ve turned avoidance into joy for this effective strength exercise. A win for my training.