Push-Up Challenge FAQs

Supporters raise money by challenging themselves to complete 100 push-ups per day throughout the month of November.

Whilst we encourage everyone to complete this challenge in November, this is a personal challenge, and you can start/finish your challenge at a time that is convenient for you. If you can’t complete your push-ups count on any day, then you can make up for it at any point of the month. 

You can complete the challenge in a way that suits you. There are people of all levels of fitness doing this challenge. The important thing is that you're doing something that challenges you whether that’s all 100 push-ups in one go or split up over the day. It should be tough, but doable. However, you choose to complete the challenge and raise money, you’ll be helping beat cancer. 

There are many ways you can complete a push-up correctly, below is the traditional method, but there are easier ways to do it too (see the below question) 

  1. First, get into the starting plank position. Keep your legs together, with the balls of your feet and toes planted firmly on the floor. Your arms should be straight, with your hands placed just wider than shoulder width apart. 

  1. In this starting position, your fingers should be spread out and pointed forwards. Most importantly, your body should form a straight line from your heels to your shoulders, with your head up. 

  1. Start lowering yourself down towards the floor, concentrating on maintaining your straight body position. If you pull in your glutes (they’re the muscles in your backside) and your abs, this will help you maintain a rigid body position throughout. 

  1. Keep lowering yourself until your chest almost touches the floor. Pause before pushing back up until your arms are straight. That’s one repetition – you should be doing at least 10 in a set. Go slowly at first, concentrating on perfecting the correct body position. 

For more tips, tricks, and variations on how to do push ups, follow this link to ‘fitandwell’. 

There are many variations of push-ups that can accommodate each individual's level of strength, see below 2 versions the ‘knee push-up’ and NHS recommended ‘wall press up’ 
Knee Push-Up Guidance (see this link for further tips and guidance on knee push ups): 
A. Kneel on the floor 
B. Extend arms and put hands shoulder-width apart on the floor in front of you. 
C. Tighten abs while you bend arms, lowering your torso until chest grazes the floor. 
D. Push torso back up by straightening arms., slow and steady 
E. Repeat!  
Wall Push-Up Guidance (See this NHS link for advice): 
A. Stand at arm’s length from the wall. Place your hands flat against the wall at chest level, with your fingers pointing upwards 
B. With your back straight, slowly bend your arms, keeping your elbows by your sides. Aim to close the gap between you and the wall as much as you can. 
C. Slowly return to the start

Once you have signed up, join the Facebook Group dedicated to this challenge: https://www.facebook.com/groups/787303225799793

Click 'Join Group'. Once you're in, you can complete a form to get your Online Giving Page, get tips for completing your push-ups safely, be inspired by other fundraisers and find out anything you want to know about the challenge.  



We recommend you using our push-up calendar to keep track of your progress. Tick off each day you’ve completed your push-ups and track the number of push-ups you’ve done so you can see your overall total. Don’t forget to post about your progress regularly on your Online Fundraiser to encourage donations! 

Unfortunately, medals come at a huge cost to the charity so we will not be sending these out. However, we will send all supporters a digital certificate and you can access digital badges to shout about your achievement on social. 

Sending out your t-shirt comes at a cost to Cancer Research UK so please only order one t-shirt to ensure as much fundraising goes towards our life-saving research. We ask if you do request a t-shirt that you set up an Online Fundraiser and donate to your page. 

Additional t-shirts can be purchased here. 

Unfortunately, returning the t-shirts comes at a cost to Cancer Research UK, therefore, we ask that you keep hold of it for personal use (for example bed, gym, give to a friend, etc). If you would like a replacement, please our online shop, link below: https://shop.cancerresearchuk.org/product/cancer-research-uk-t-shirt

To set up a giving page, please follow the link below: 

If you have any further questions or would like to cancel an order, please email supporter.services@cancer.org.uk or call 0300 1231022 (lines open 08:00 – 20:00 Monday to Friday and, 09:00 – 17:00 at weekends) 

Yes, under 18s can take part although we do not market to them and the Facebook group is only available to over 18s. If taking part, they must have consent from parent or guardian. We currently do not capture this/unable to change the registration form in order to do this. Therefore, we’d recommend the parent/guardian to register on behalf of them. 

If you’re raising money online then the parent/guardian most register for an online fundraising page on behalf of the child. 

There is not a minimum amount of fundraising that we set for participant, but we recommend that supporters set a reasonable target of raising about £150. 

Sure, if you don’t have Facebook, you can set up a Cancer Research UK Giving Page using the link below and collect sponsorship for your Push-up challenge here: 


You can add an offline donation onto your own page and send this donation through to us as a cheque, along with the sponsorship form which you can download below: 


The only thing that matters is that you challenge yourself therefore complete as much of the challenge as you can. Whether you complete the full 100 push-ups a day for the whole of November or not, the money that you fundraise will allow Cancer Research UK to continue to fund life-saving research and we can’t thank you enough.  

Don’t worry you can make up the push-ups on another day or extend your challenge into the following month if needed. Complete the challenge in a way that’s suits to you.

We trust you! You don’t need to provide evidence that you’ve completed the challenge to us. Updating your friends and family on your online fundraising page is important! Make sure you keep them posted on your progress and share videos and photos throughout November – the more updates the better. Supporters who regularly post their progress raise on average 40% more. 

Online Fundraisers is the easiest way to raise money. You can set one up here:  


It's then easy to share the page with your friends and family to gather sponsorship for your challenge.  

We have plenty of fundraising tools and ideas to help you raise life-saving donations. Please see our fundraising hub with everything you need from the challenge here: https://www.cancerresearchuk.org/get-involved/find-an-event/push-up-challenge/push-up-challenge-fundraising-materials  

There is no entry fee for this challenge. Participants are required to collect any sponsorship to Cancer Research UK through their Online Fundraiser. This will automatically be sent to us once paid onto your fundraising page.

You can use our sponsorship form to raise money rather than using an online method. Simply download and print off to keep track of all your sponsorship collected or pledged. Once you have completed your fundraising, please send the form with a cheque to:  


November 100 Push-ups challenge, Cancer Research UK, PO BOX 1561, Oxford, OX4 9GZ. 


Please note we are currently experiencing a delay in receiving and processing donations so do bear with us if it takes a little longer than usual to receive an acknowledgment.   

This challenge is specifically a fundraising initiative developed by Cancer Research UK, and therefore all fundraising must go direct the charity.  

Gift Aid is a tax relief allowing UK charities to reclaim an extra 25% on every eligible donation made by a UK taxpayer. This means Cancer Research UK can claim an extra 25p for every £1 donated, without it costing you or your sponsors an extra penny. If the donation is eligible for Gift Aid, sponsors need to fill out the sponsor form, following the guidelines at the top of the page.

Join the challenge

Complete 100 push-ups everyday in November and raise money for life-saving cancer research.

Sign up for free and you’ll receive:

An online Giving Page 

A digital fundraising pack

Sign up now