To perform a proper push-up: start in a high plank, lower your body with control, and press back up while maintaining a straight line from head to heels.
💪 Muscles Worked
• Chest (Pectorals): Primary driver of the push.
• Triceps: Elbow extension.
• Shoulders (Deltoids): Stabilization and pressing.
• Core & Glutes: Maintain posture and alignment.
See the illustration above for visual guidance.
Faith-based Fitness Flashpoints
Here’s your 7-day devotional workout plan focused entirely on push-ups, integrating scripture, coaching cues, and journaling prompts. It’s designed to build both physical strength and spiritual depth—perfect for Faith-Based Fitness ministry or personal growth.
🙏💪 7-Day Push-Up Devotional Plan
Day 1: Foundation
• Scripture: “Be still, and know that I am God.” – Psalm 46:10
• Cue: Begin in stillness. Let your plank position reflect spiritual grounding.
• Prompt: Where do you need to pause and realign with God today?
Day 2: Humility
• Scripture: “Humble yourselves before the Lord, and He will lift you up.” – James 4:10
• Cue: Lower with control. Strength begins in surrender.
• Prompt: What area of your life needs humble surrender?
Day 3: Endurance
• Scripture: “Let us run with perseverance the race marked out for us.” – Hebrews 12:1
• Cue: Push through fatigue. Each rep is a step of perseverance.
• Prompt: What spiritual race are you committed to running?
Day 4: Resilience
• Scripture: “Though I fall, I will rise.” – Micah 7:8
• Cue: Fall and rise with purpose. Every push-up is a testimony of resilience.
• Prompt: When have you risen stronger after a setback?
Day 5: Strength
• Scripture: “I can do all things through Christ who strengthens me.” – Philippians 4:13
• Cue: Push with power. Let divine strength fuel your movement.
• Prompt: What challenge do you need Christ’s strength for today?
Day 6: Integrity
• Scripture: “The integrity of the upright guides them…” – Proverbs 11:3
• Cue: Keep your body aligned. Physical form mirrors spiritual integrity.
• Prompt: Where is God calling you to walk in greater integrity?
Day 7: Victory
• Scripture: “Thanks be to God! He gives us the victory through our Lord Jesus Christ.” – 1 Corinthians 15:57
• Cue: Finish strong. Your final rep is a declaration of victory.
• Prompt: What victory are you claiming in faith today?