Push-Up Power: Build explosive upper body strength in just 4 weeks

The push-up is the most underrated exercise in fitness history. No gym, no equipment — yet when performed with the right technique, it can completely transform your chest, shoulders, and triceps in just 4 weeks.

The 28-Day Action Plan

The key isn't doing as many push-ups as possible — it's doing them the right way, with structured progression:

• Week 1: Master the fundamentals — hand placement, full body alignment, and core engagement on every single rep.
• Week 2: Increase volume with pyramid sets and shorter rest periods between sets.
• Week 3: Introduce variations — wide push-ups for the chest, diamond push-ups for the triceps, and isometric pause push-ups.
• Week 4: Maximum endurance test and introduction of explosive push-ups for muscular power.

3 Fatal Mistakes Killing Your Progress

If you feel it only in your shoulders or arms and not your chest, you're making one of these mistakes:

1. Elbows flaring out: Keep your elbows at roughly 45 degrees from your torso — not splayed wide. This protects your shoulders and better activates your chest.
2. Hips sagging: Your body must be rigid as a plank from head to heels. Squeeze your abs and glutes throughout the entire movement.
3. Incomplete range of motion: Lower until your chest grazes the floor and push until your arms are fully extended. Half a rep equals half the results.

"Don't count the reps you can do. Do the reps that actually count."

In less than a month you'll feel the difference: more strength, more definition, more control over your own body. Ready to start?

Take the PushUp365 Challenge

Download the app to count every rep and transform your upper body in 28 days.