100 Push-Up Challenge: Day 3 Routine for Complete Upper Body Development

Looking for an effective push-up routine to build your chest, triceps, and core? Day three of the 100 push-up challenge offers exactly what you need to sculpt your upper body with minimal equipment.

This comprehensive push-up workout combines traditional and specialized variations to target different muscle groups while improving overall strength and endurance. Let's break down this effective routine:

The Complete Day 3 Routine

• Traditional Push-Ups: 3 sets of 20 reps to activate and build chest muscles
• Cobra Push-Ups: 2 sets of 20 reps to engage the spine and strengthen the core
• Cross Push-Ups: 1 set for improved balance and coordination
• Diamond Push-Ups: 1 set of 20 reps specifically targeting tricep development

Throughout the routine, incorporate 5-second stretches between sets to maintain flexibility and prepare your muscles for the next challenge.

Benefits of This Push-Up Combination

This thoughtfully designed push-up sequence offers multiple advantages:

Complete Upper Body Development: By using various push-up styles, you engage different muscle fibers in your chest, shoulders, and arms.

Core Strengthening: The cobra push-ups particularly focus on spine extension and core stability, providing benefits beyond typical chest exercises.

Balance Improvement: Cross push-ups enhance proprioception and coordination while still delivering strength benefits.

Tricep Definition: Diamond push-ups create intense tricep activation, helping to build those coveted defined arms.

Consistency Is Key

The real magic happens when you commit to the full 100 push-up challenge. Day by day, your strength increases, your endurance improves, and visible changes begin to appear in your physique.

Daily practice transforms difficulty into capability. What once seemed impossible becomes your new baseline, proving that consistent effort leads to remarkable results.

Getting Started

No special equipment is needed—just your body weight and determination. Find a comfortable space with enough room to fully extend your body, and you're ready to begin this transformative journey.

Remember to focus on proper form rather than speed, especially when tackling specialized variations like diamond push-ups that require precise positioning.

Turn your fitness aspirations into reality with this effective push-up routine. Your dream physique is built one push-up at a time.