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The 10 Day Push-up Challenge (Intermediate to Advanced Fitness)

The 10 Day Push-up Challenge (Intermediate to Advanced Fitness)

The 10 Day Push-up Challenge is aimed at competitors with a medium to high level of fitness and is a great way to tone and strengthen your chest, shoulders, triceps and torso area. The challenge involves completing the stated number of push-ups each day, with the reps increasing as the day’s progress. These must be done continuously. Don't worry if you can't manage to complete all the reps each day, simply enter the amount you completed. The aim of the challenge is for personal progression! On the...   more details

The Leaderboard

  • 1
    Skippy

    Skippy

    Score: 706

    Very pleased wi 116

  • 2
    marien

    marien

    Score: 672

  • 3
    FitnessGuru

    FitnessGuru

    Score: 640

    harder than i thought lol 85 managed on last day

  • 4 AndyWeaver

    AndyWeaver

    Score: 508

    Last few weeks of challenges have taken there toll on my shoulder, could only manage 55 before th...

  • 5 toshy888

    toshy888

    Score: 477

    felt great the first 3 days but after that i felt weaker and weaker in the chest and triceps and ...

  • 6 SquatGirl

    SquatGirl

    Score: 466

    Really pleased I got my best score on the last day

  • 7 Adrian333

    Adrian333

    Score: 256

  • 8 PhilFit

    PhilFit

    Score: 135

    50 push-ups is getting hard.

  • 9 Fitster75

    Fitster75

    Score: 85

    After a slight stretch, I got it done. Big difference when done 1st thing, as opposed to warmed up.

  • 10 ThomVaugh

    ThomVaugh

    Score: 40

    prefer this to the 30 day challenge

  • 11 CarlyMcGuire

    CarlyMcGuire

    Awaiting score

  • 12 Codydude000

    Codydude000

    Awaiting score

  • 13 WorkoutKing

    WorkoutKing

    Awaiting score

Leaderboard will show a maximum of 100 entries to prevent slow loading

  • 1

    Skippy

    Score: 706

    Very pleased wi 116

  • Day 1 - 40 push-ups: 40
  • Day 2 - 45 push-ups: 45
  • Day 3 - 50 push-ups: 50
  • Day 4 - 55 push-ups: 55
  • Day 5 - 60 push-ups: 60
  • Day 6 - 70 push-ups: 70
  • Day 7 - 80 push-ups: 80
  • Day 8 - 90 push-ups: 90
  • Day 9 - 100 push-ups: 100
  • Day 10 – As many push-ups as possible. : 116

  • Comment on this entry:

    GedMustoNumber1: Cracking effort mate...:)

All about this challenge

Profile pic: SquatGirl Challenge created by:
SquatGirl

Challenge for: all

Challenge goal: increase strength

Challenge targets: whole body

Level: intermediate fitness/ability

Age: any age

Here's what you need to do to take part:

The 10 Day Push-up Challenge is aimed at competitors with a medium to high level of fitness and is a great way to tone and strengthen your chest, shoulders, triceps and torso area. The challenge involves completing the stated number of push-ups each day, with the reps increasing as the day’s progress. These must be done continuously. Don't worry if you can't manage to complete all the reps each day, simply enter the amount you completed. The aim of the challenge is for personal progression! On the 10th day your aim is to complete as many push-ups as possible!!
Be sure to enter your score on www.konkura.com each day, and encourage and support your fellow challengers. You’re all in this together!
Post videos, photos and updates on the site showing how your journey is going, how your feeling and the progress you’re making - this page is your journal!
And spread the word! If you have friends, relatives or colleagues who would enjoy or benefit from the challenge, be sure to get them signed up!

NOTE: The push-ups can be either wide grip, normal or narrow grip – you choose!!

THE BENEFITS OF PUSH-UPS:
Push-ups are one of the most common and basic exercises which can be performed. Whilst the chest area is the main muscle group worked during standard push-ups, they also work and define the abs, triceps, shoulders and torso areas. The beauty of push-ups is that they can be performed no matter where you are and are completely free - no expensive equipment needed or annual health club fees required! If you're aim is to develop a sculpted chest and shoulders, The 10 Day Push-up Challenge is for you!

THE TECHNIQUE:
1. Get into a plank style position with hands planted directly under the shoulders (slightly wider than shoulder width apart). Ground the toes into the floor to stabilize the bottom half of the body. Engage the abs and back so the body is neutral.
2. Begin to lower the body—back flat, eyes focused about three feet in front of you to keep a neutral neck—until the chest nearly touches the floor. (Note: Some experts say a push-up isn't a push-up unless the chest actually grazes the ground). Don't let the butt dip or stick out at any point during the move; the body should remain flat from head to toe all the way through the movement. Draw the shoulder blades back and down, while keeping the elbows tucked close to the body, so the upper arms form a 45-degree angle at the bottom of the push-up position.
3. Keeping the core engaged, exhale as you push back to the start position as explosively as possible without leaving the ground.

Below is a demonstration of how the exercise should be performed.




THE CHALLENGE:
Day 1 - 40 push-ups
Day 2 - 45 push-ups
Day 3 - 50 push-ups
Day 4 - 55 push-ups
Day 5 - 60 push-ups
Day 6 - 70 push-ups
Day 7 - 80 push-ups
Day 8 - 90 push-ups
Day 9 - 100 push-ups
Day 10 – As many push-ups as possible.


BE CAREFUL:
It is paramount that you listen to your body when doing push-ups to avoid and prevent injuries, especially as a beginner. For example, the wrists are one of the most vulnerable areas in your body. All your weight placed on your wrists puts the ligaments and tendons at risk of spraining. A sprained wrist can become inflamed, tender or bruised. If this is left untreated while you continue to complete push-ups, a sprained wrist can lead to a permanent loss of function. Your shoulder joints also are at risk of injury during push-ups. Overuse can lead to inflamed shoulder tendons; lifting your body weight improperly can cause the joint to dislocate. Lastly, your elbows are at risk of overuse injuries if you move from counter to knee push-ups before you’re ready.

Go to leaderboard

Note: if the challenge description doesn't include clear details of what to do to enter, please contact the person who created the challenge to ask them to improve the description, or report this challenge

Entry scores

E1: Day 1 - 40 push-ups

E2: Day 2 - 45 push-ups

E3: Day 3 - 50 push-ups

E4: Day 4 - 55 push-ups

E5: Day 5 - 60 push-ups

E6: Day 6 - 70 push-ups

E7: Day 7 - 80 push-ups

E8: Day 8 - 90 push-ups

E9: Day 9 - 100 push-ups

E10: Day 10 – As many push-ups as possible.

Challenge scores are calculated using:

Score= E1 + E2 + E3 + E4 + E5 + E6 + E7 + E8 + E9 + E10