Atlas Logo

Vitality

HR | EN
Third Edition · March 2027

The Push-Up Challenge

Coat of arms Atlas Logo

Seven ranks, one body, and however many months you need. The count is the whole of it — pick the rank you intend to hold and go and take it.

I

The Ranks

Each medal is a single number. Choose one, commit to it, and distribute the work across the challenge.

7 medals

Wooden Medal

300 push-ups

Iron Medal

1,000 push-ups

Bronze Medal

3,000 push-ups

Silver Medal

5,000 push-ups

Gold Medal

8,000 push-ups

Platinum Medal

10,000 push-ups

Diamond Medal

11,000 push-ups

II

Field Guide

General tips for the challenge and for push-ups in general.

3 notes
Note One

Form

The push-up is very simple, if anyone has doubts about the form, watch this.

In short, get down on the floor, hands in line with the shoulders, bring your legs together, elbows at 45 degrees between the body and shoulders, tighten (contract) your abdomen and body so that your body is in line when you go down and that's it.

Form instructions
Note Two

How to avoid injuries

The push-up is generally one of the safest exercises there is, but I will list a few things that you may notice and how to avoid or solve them if they occur. We do a lot of push-ups so it's not a bad idea to be careful.

  1. Wrists — this joint is in a bent position during the push-up and when you do a lot of them there is a possibility of pain. You can prevent this by warming it up for 5-10 seconds before each set by rotating it.
  2. Elbows — can hurt if your elbow position during the push-up is not 45 degrees from the body (but if you spread them completely perpendicular to the body, for example). So it is correct that the elbow is neither too close to the shoulder line nor too close to the lower body but somewhere in between. The elbow can also be warmed up by rotating it from the forearm onwards.
  3. Shoulders — probably the most exposed in push-ups. It is good to warm them up a little before training, with the standard shoulder rolls forward and backward a few times. If you feel any pain or clicking, rest, do not force it and it usually passes quickly and easily.
  4. Lower back — it can hurt if your abdomen is not tight (contracted) while doing the push-up.
Note Three

Tips that carried me through on the first attempt

  1. Try different variations of push-ups (when you change the width of your hands on the floor, you also change which muscles work the most during the push-up, the narrower the more the triceps work, the closer to the shoulder width the more the shoulders work, the wider the more the chest and back work) note — hands on the floor must be in line with the shoulders, so they do not go up and down, but their width can be changed as you wish, so they can be widened left-right
  2. Distribute them throughout the day as it suits you best (according to the research I have read, this even maximizes the good results of training (strength and muscle mass), so not only will it be easier for you, but you will also have better physical results
  3. Watch how your body reacts and reorganize your training accordingly (for example, if you have a goal of 3,000, it may be better for you to do 100 every day, and maybe to do 200 every other day with a day of rest in between).
  4. If it becomes too easy (and it could because you will be in much better shape in a week) feel free to take on a bigger challenge than the first goal you set
“Character is destiny.” Heraclitus, Fragments