30 Day Pushup Challenge - Full Workout Included for Women

30 Day Push Up Exercise Challenge – Best Push Up Workout for Women – Strong Shoulders

30 Day Push Up Exercise Challenge - Best Push Up Workout For Women - Strong Shoulders

Push ups are the one exercise that strikes fear into the hearts of women.

Some women won’t even attempt a single push up, stating simply that their upper bodies are “too weak.”

Maybe it’s because we were taught as children that we were supposed to do “girly” push ups from our knees while the stronger boys did “regular” push ups.

It’s true, push ups are hard, but that’s what makes them so great. So whatever excuse you’re using to avoid trying them – drop it!

Ready to Go?

Push ups are the ideal bodyweight exercise that can be done anytime, anywhere. Adding them to your routine will make you stronger and more sculpted. Push ups tone not just your chest muscles, but also your shoulders, triceps, and abs.

This is a beginner-friendly challenge designed to take you from 0 to 20 push ups in just 4 weeks. Rather than simply having you do push ups every day (easier said than done), you’ll follow a progression of exercises that will have you busting out push ups with confidence.

The workouts in the 30-day push up challenge are short, but they’re designed to produce results fast. You should see and feel the results of a stronger, more sculpted upper body in just a few weeks.

The 4-week challenge is 100% bodyweight exercises, so you can easily do the whole program at home or at your regular gym.

If you want to scratch push ups off your badass bucket list, get started on the 30-day push up challenge today!

Just keep reading to learn all about the exercises and to get the full 30 days of workouts.

Push Up Workouts for Women that Work



You’ll do High Planks instead of forearm/elbow planks for the 30-day push up challenge. Because High Planks are essentially the top position of a push up, they’re a great way to prepare for the real thing.

Set up on the ground or a mat like you’re getting into a push-up position. Keep both arms straight with your hands below your shoulders. Your body will form a straight line from your ankles to your shoulders – your hips should neither dip down nor lift up. During your plank, brace your abs, squeeze your glutes, and keep both contracted throughout the entire duration of the plank.

Feet-Elevated Planks

Feet-Elevated Planks

The execution of the feet-elevated plank is the same as the Plank, but with your toes up on a bench or box. Remember to keep a neutral spine just like you do in the regular plank.

One-Arm Slides

Set up in the top of a push up position but with each hand on a gliding disc*. Brace your core and slowly slide your left hand in front of you and then slide it back to the starting position. Do the same with your right hand. That’s one rep. Do these slowly and with control!

*”Gliding discs” are sold under several different brand names. If you workout at a gym, you might find a pair of gliders stashed away near the gym mats and other small accessories like ropes. If you train at home, gliding discs are a great, affordable addition to your home gym. If you want to DIY it, you can try putting each hand on a small dish towel (or possibly even paper plates!) instead of the discs.

Incline Push Ups

Set up the same way you would for a regular Push Up but place your hands on a step, bench, box, or riser. Your body will form a straight line. Lower your body until your chest touches the step and then push back up to the starting position.

Push Up Negatives

Push Up Negatives focus on the eccentric portion of the push up – the lowering of your body to the ground. By eliminating the “push up” element, you can focus on learning to control your body as you gain strength.

Set up at the top of a push up position on the floor. Slowly lower yourself to the ground. Do this with as much control as possible. Once your chest touches the ground, you’ve completed your rep. Get back to the starting position and repeat for the assigned number of reps.

Push Ups

Push Ups

Place your hands on the floor just past shoulder width. Your toes should be on the ground with your feet close together. Your body should form a straight line without any sagging of the hips. Brace your abs and keep a strong core as you begin to lower your body. Lower down until your chest is nearly touching the floor. Pause briefly and then push back up to the starting position. You should look down throughout the exercise and your head position shouldn’t change.

Push Ups with Pause at Bottom

Push Ups with Pause at Bottom

For these, you’ll do a standard push up, but add a 2-second pause at the bottom before pushing back up. This is a challenging variation that will help you get better at regular push ups faster.

YTI Raises

YTI Raises are a sequence of 3 different moves: Y Raises, T Raises, and I Raises. You’ll do them all together by completing all of your Ys, then the same number of Ts, and then finally the same number of Is. If the workout calls for “6 YTI Raises” you’ll do 6 of each letter. The letters represent the shape that your arms make relative to your body during each exercise.

Lie face down on an incline bench. Make a fist with both hands. To begin, raise your arms up at a 30-degree angle to your body (Y Raise). Complete all reps and then raise your arms straight out at a 90-degree angle to your body (T Raise). Complete all reps and then raise your arms straight up in line with your body (I Raise).

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