Lesson overview
Title
Challenge of the month - June 2026
Topic description
The aim of the monthly challenge is to perform the exercise (push-ups) in accordance with the suggested training programme (see appendix), with the ultimate goal of achieving the maximum number of repetitions (without stopping) on the last day of the month.
The intensity is increased progressively, with three levels of difficulty (easy, medium, hard) available.
The intensity is increased progressively, with three levels of difficulty (easy, medium, hard) available.
Remarks
The level of difficulty of the push-up can be varied. Ordered by difficulty (easy → hard):
- Wall push-up
- Push-up on a raised surface (e.g. table or bench)
- Kneeling push-up
- Classic push-up
Kneeling push-up: Support yourself on your hands and knees instead of your hands and feet. Works the same muscle groups as a standard push-up (chest, shoulders, triceps, core), but with less body weight. Is usually the better preparation for the classic push-up.
Wall push-up: Stand facing a wall and push yourself away from it (increase the distance between your legs and the wall to make it harder). Much easier than a kneeling push-up, as you’re moving much less body weight. Good for beginners, after injuries, or for learning the movement.
- Wall push-up
- Push-up on a raised surface (e.g. table or bench)
- Kneeling push-up
- Classic push-up
Kneeling push-up: Support yourself on your hands and knees instead of your hands and feet. Works the same muscle groups as a standard push-up (chest, shoulders, triceps, core), but with less body weight. Is usually the better preparation for the classic push-up.
Wall push-up: Stand facing a wall and push yourself away from it (increase the distance between your legs and the wall to make it harder). Much easier than a kneeling push-up, as you’re moving much less body weight. Good for beginners, after injuries, or for learning the movement.
Attachment
