Remo Uherek

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Home › Blog › 4000 Push-ups Challenge (in January)

4000 Push-ups Challenge (in January)

I’ve completed a 4000 push-ups challenge this month, together with about 30 others from my Crossfit gym.

I decided to apply the “Margin of Safety” principle and did 150 per day, so I finished a couple of days early.

It was a real challenge for me, as push-ups are one of my least-liked exercises. I applied my push-up checklist and made great progress over the past 4 weeks. Now, whenever push-ups come up in the gym, I’ll be ready. (But I still won’t like them.)

It took some experimentation to find the best setup. In the end, this one worked best for me:

  • Do it (and complete it) first thing in the morning. No matter how you feel.
  • Do a short warm-up.
  • Do 3 sets of 10 push-ups, and then reward yourself with a couple of minutes of something (emails, social media etc.) Rinse and repeat.
  • Never sacrifice your form. If you can’t keep proper form (chest touches the floor & proper plank posture), then scale it down (= do them on a bench or on your knees.) I did >80% scaled ones.
  • Play an uplifting song and try to complete all three sets within this one song.
  • Do different kinds of push-ups to mix up the muscles you need to use.
  • Do a victory scream/dance when you are done (optional)
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Tags: Bodyweight Training, Challenges, Crossfit, Exercise, Muscles, Push-ups, Workouts
Category: Health



January 30, 2020January 20, 2020 by Remo Uherek

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