Whether you're years into your fitness journey or new to the gym, the push-up remains one of the simplest and most reliable tests of upper-body strength and muscular endurance. A favourite of calisthenics coaches and bodybuilders alike, it's a training staple for good reason.
But knocking out 25 strict reps without stopping is a benchmark many lifters never reach. That's the target at the heart of the viral 'Recon' push-up challenge, which has gained momentum on social media as creators test whether they can hit 25 clean reps unbroken.
What Is the 'Recon' Push-Up Challenge?
The Recon push-up challenge takes inspiration from military-style fitness tests, with the name referencing US Marine Corps Reconnaissance units, aka Recon Marines.
The challenge has since been picked up on social media, where creators use the accompanying audio to test how many push-ups they can complete without stopping. Many versions aim for at least 25 reps, although some continue to 30 depending on the military rank or title referenced in the audio.
How to Build Up to 25 Push-Ups
If you want to take on the Recon challenge but can't yet hit the required number of reps, there are a few simple ways to build towards it.
Nail Your Technique
Perfecting your technique may initially make push-ups feel harder, but good form ensures you're actually building the strength and muscular endurance required, rather than simply finding ways to make each rep easier.
What to read next
Keep your core braced and your body in a straight line from head to heels. Lower your chest towards the floor under control before pressing back up until your arms are straight.
Use Easier Variations
If full push-ups are still challenging, elevate your hands on a bench or box. This reduces the amount of bodyweight you have to move while allowing you to practise the same movement pattern and maintain tension through your core.
As you get stronger, gradually lower the height of the surface until you're ready to perform full reps from the floor.
Break Up Your Reps
If you can't yet complete a large number of reps in one go, don't repeatedly test yourself to failure. Instead, accumulate more quality volume across several manageable sets.
Aim for three sets of 10-15 reps, two to three times a week, giving yourself enough recovery between sessions.
Gradually Increase Your Reps
As you practise push-ups consistently, your muscles will adapt and the same number of reps should begin to feel easier. From there, gradually increase the number you perform in each set.
Once you can comfortably knock out sets in the high teens or low twenties, that 25-rep target should start looking considerably more achievable.
If there’s one thing Kori Sampson knows, it’s how to optimise your body composition for performance. To tap into his knowledge as an elite athlete and coach, we asked him to create a 4-week plan to help you move faster, recover quicker and keep pushing when the fatigue sets in – all while improving your muscle-to-fat ratio.
Ready to build muscle, burn fat and come out the other side looking, feeling and performing better? Click here to get 14 days of free access to the plan via the Men’s Health app.
