Results of My Push-Ups and Planks Challenge on Abs, Chest, Shoulders, and Triceps

Updated on August 25, 2017
Decline push ups on the stairs.
Decline push ups on the stairs. | Source

My Workout Routine

I created a Push Ups And Planks Challenge For Great Six Pack Abs, Chest, Shoulders And Tricep Muscles. The routine consisted of different push-up and plank variations. My goal was to build muscle, lose fat and significantly change my appearance. To start, the routine consisted of decline push-ups, one handed incline push-ups, incline push-ups, push-ups, diamond push-ups, planks, elbow planks, elbow side planks and side planks. My main focus was on improving. I did what I could and tried to do more the next time.

The exercises were easy enough that I could do them but difficult enough that I could not last very long. For the standard push-ups I made them more difficult by doing more difficult exercises first. As the days past I modified the routine so it did not become too easy. I increased the number of repetitions and the amount of time I held the plank positions. I also started doing the routine twice a day and varied the order.

After I could do 12 repetitions for the push-ups and hold the planks for over a minute I added some other exercises and started to work towards doing handstand push ups. Since the routine focused on my upper body and did not take very long I also did some running and rope jumping.

My Mind

I noticed that the exercises improved my focus and concentration. It takes a lot of mental effort to hold the planks or to will myself to continue doing push ups. While exercising my body I was also giving my mind a workout. It is difficult to measure the change but there was a significant improvement. The planks required the most mental effort.

My Body

My triceps increased in size and became harder. I can easily tell the difference by feeling them and I can see the difference by looking at them or looking at pictures. My abs also changed a lot. The abdominal muscles are much harder and there is less fat covering them. The pectoral muscles became bigger so my chest looks different but their was not a huge difference. My shoulders are not the same. They feel different and clothes don't fit quite the same but I am not sure how much bigger they are.

There was a lot of muscle pain but not too much. The pain was temporary and after a good nights sleep I could workout again. Usually most of the pain went away after a few hours and the pain was not bad. Noticing the physical changes made it easier to stick to the routine. I don't quite have the results I want yet but I am still working on it.

My exercise progress
My exercise progress | Source

The Hardest Part

Doing the exercises was not that difficult. It did not require a lot of time or energy. The most difficult part was to keep doing it 6 days a week. Push-ups and planks are not very fun or exciting. Thinking about the results helped. I was getting better at the exercises and my body was improving. When the exercises became too easy I stopped making progress. Then I lost interest and had a hard time continuing. However I fixed that by changing the routine.

This content is accurate and true to the best of the author’s knowledge and is not meant to substitute for formal and individualized advice from a qualified professional.


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    • mikejhca profile imageAUTHOR

      Michael H 

      18 months ago from Canada

      To help me stay motivated to workout I do an exercise challenge for a few months then I move on to another one. You could read some of my other workout challenge articles. Currently I am doing a workout to increase the size of my forearms.

    • profile image


      19 months ago

      Any more follow up to this?


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