The 7-Day Push-Up Challenge: Day One Focus on Shoulders
Looking to eliminate those stubborn man boobs and build a stronger upper body? A targeted push-up challenge might be exactly what you need to kick-start your fitness journey.
Day one of this seven-day push-up challenge focuses specifically on shoulder development – a crucial muscle group for creating that broad, powerful upper body appearance while helping to reduce chest fat.
The Shoulder-Focused Push-Up Technique
This challenge utilizes a specialized push-up board with different grip positions. For shoulder emphasis, you'll want to position your hands on the red grip areas specifically designed to target the deltoid muscles.
The proper hand position makes all the difference when targeting shoulders during push-ups. By placing your hands wider and at the correct angle using the designated red grips, you shift more tension to the deltoid muscles while still engaging the chest and triceps as supporting muscle groups.
The Day One Workout
The goal is straightforward but challenging: complete 100 push-ups in a single day. This is broken down into 10 sets of 10 repetitions, making it more manageable while still providing sufficient volume for muscle stimulation.
For beginners, take as much rest as needed between sets. More advanced fitness enthusiasts might aim to minimize rest periods to increase intensity.
Equipment Recommendation
A portable push-up board with multiple grip positions makes this challenge more effective by allowing proper hand placement for targeting specific muscle groups. The board can be positioned on a stable surface like the floor or exercise mat for maximum stability.
Following The Full Challenge
This seven-day challenge targets different muscle groups each day, providing a comprehensive upper body workout while preventing overtraining of any single muscle group. By the end of the week, you'll have trained your entire upper body through various push-up variations.
Benefits of This Challenge
- Targets specific muscle groups each day
- Builds strength across the entire upper body
- Helps reduce chest fat when combined with proper nutrition
- Requires minimal equipment
- Can be done anywhere
- Progressive overload through consistent daily practice
Remember that consistency is key with any fitness challenge. Commit to completing all seven days, and you'll be on your way to a stronger, more defined upper body.
