Push Up Challenge 2026 - FBRM
The 2026 Push-Up Challenge runs from 3 to 26 June. Participants are asked to complete 3,307 push-ups over 24 days — a number chosen to reflect the 3,307 lives lost to suicide in Australia in 2024.
Three thousand three hundred and seven push-ups can sound like a lot.
For some people, it will feel like a genuine strength challenge. For others, the first thought might be: I'm not sure I can do that. That's normal. The point of the Challenge is not that everyone must do full floor push-ups from day one. The point is to take part — in a way that's safe, appropriate, and meaningful for you. Push-ups are useful because they are simple, familiar, and highly scalable. They can be made easier or harder, slower or shorter, spread across the day or done in a single session. They can be performed against a wall, on a bench, from the knees, or from the toes. And when a push-up isn't the right movement for you, alternatives are welcome. The question isn't "Can I do 3,307 full push-ups?" It's "What version can I do well, consistently, and safely enough to build from?"
Why Push-Ups Work
Push-ups are a bodyweight resistance exercise. They train the chest, shoulders, and triceps, and ask the body to hold a strong, organised position from the shoulders through the hips. Done with control, they develop practical upper-body and core strength.
They require no gym membership, no equipment, and very little space. Short sets throughout the day are just as valid as a single session, which suits the structure of the Challenge.
They also align with broader movement guidelines. Adults and older adults are encouraged to include muscle-strengthening activity at least two days per week. Push-ups can contribute to that target — though they shouldn't be treated as a complete fitness programme by themselves. A balanced approach still needs lower-body work, pulling or back exercises, aerobic activity, mobility, balance, rest, and progressive loading.
For this Challenge, the value of the push-up is not that it solves everything. It's that it gives people a clear, accessible entry point.
You Don't Have to Start on the Floor
A full push-up from the toes is only one version. It is not the starting point for everyone, and it is not the only valid option. For many people — especially those returning to exercise, managing pain, rebuilding confidence, or unsure of their current strength — an easier version is the better choice. The right version is the one that allows control, good alignment, and repeatable effort without pain.
A simple progression might look like this:
1. Wall push-up
2. Bench or counter push-up
3. Knee push-up
4. Full push-up
5. Slower tempo, extra sets, or harder variations
Progression doesn't need to be fast. The goal is to build capacity, not prove toughness.
Alternatives Count Too
The Push-Up Challenge allows alternatives and modifications. Participants can aim for the full target, a half target, or substitute movements such as sit-ups, squats, tricep dips, or other tailored exercises. This matters. Accessibility is not a side note — it's what allows more people to participate. If push-ups are not suitable because of wrist, shoulder, elbow, neck, back, balance, pregnancy, illness, injury, or another concern, a different movement may be the better choice. If you're unsure, seek advice from a suitably qualified health professional before starting. The best version of the Challenge is the one you can complete safely and consistently.
The Mental Health Connection
The Push-Up Challenge is not only a physical event. It is also a mental-health awareness and fundraising activity. Each day of the Challenge includes a target and a mental-health fact. Participants can take part individually, in teams, workplaces, schools, gyms, and communities. Fundraising is optional, but the event creates a visible way to support mental-health awareness and suicide prevention work. Physical activity can support mental wellbeing, including symptoms of depression, anxiety, and psychological distress. The Challenge gives people a practical way to do something with their body while contributing to a larger conversation.
A Challenge Worth Scaling
The 2026 Push-Up Challenge asks for 3,307 push-ups across 24 days. For some, that will mean full push-ups. For others, it will mean wall push-ups, incline push-ups, knee push-ups, half targets, or alternative movements. All of those are legitimate ways to participate. Push-Ups at Any Age does not mean every person should do the same movement. It means the movement can be adapted so more people have a pathway in. Start with the version you can do well. Build consistency before intensity. Use the Challenge as a reason to move, connect, and contribute.
Ready to take part? Visit the official Push-Up Challenge website and find out how to register, track your progress, and join others across Australia.
Erik is a seasoned fitness instructor and counsellor who founded FBRM to bridge the gap between physical performance and mental resilience. By integrating his expertise across the three pillars of Body, Mind, and Fuel, he helps people move beyond surface-level fixes to effect genuine, lasting change. Erik’s work is driven by a singular mission: equipping others with the real-world capability to maintain an independent, high-quality lifestyle for as long as possible.
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