100 push-ups program in 6 or 7 weeks: how to learn to do 100 push-ups

A simple and straightforward program for those who love to do push-ups and want to do 100 push-ups at a time in about 6 weeks.

Before you start the program you need to take a test. The test, as it is logical to assume, is based on push-ups. You need to do the maximum number of push-ups at one time. Let it be 7 or 12 push-ups, but it will be fair.

Based on the data from this test, you can determine your level of fitness in this movement by correlating it with the data from the table below:

After this test, it is better to rest for 2-3 days and “not rush into battle.”

What's stopping you from finishing the test?

Somewhere in the middle of the fitness challenge, Sam began doing fewer and fewer push-ups in the morning, saving them for later.
Sometimes after dinner he realized that he had not done more than half of his push-ups. Overall, his motivation began to wane and it took a lot of effort to motivate himself to continue. What may prevent you from completing the test:

Muscle pain. If your body is not accustomed to such loads, your muscles will ache, and not for the first few days, but for much longer.
At the end of the day, when you're tired and your willpower has depleted, it will be much more difficult to force yourself to do push-ups.
The feeling that you are coping with the test and becoming stronger and better will not come immediately. This may take more than two weeks.

Exercises on simulators

Depending on the goal being pursued, you can exercise in the gym according to three programs:

To ground;
On strength;
On the relief.

The last point can be ignored, since it is needed only for professional athletes with extensive training experience and developed muscles.

They perform it before competitions, or to give their body an aesthetic appearance. To do this, they pump the inner part of the pectoral muscles or other lagging areas.

Strength and mass training vary in the weight used.

An athlete who wants to develop strength must work with an apparatus that can lift a maximum of 5 times. This contributes to maximum damage to muscle tissue fibers, which, when restored, become stronger and larger.

At the same time, the increased load on the nervous system helps to thicken the fatty protection of neurons, thereby increasing maximum force.

Mass training is designed to only damage the maximum number of muscle fibers in all muscles. Lighter weights are used for this.

Standard lifts are those that the athlete can lift 8-12 times.

Thanks to this, failure of a certain group does not occur longer, which allows for better development of auxiliary areas.

How can Tabata help you?

So how can you make Tabata training work for you? How to get the maximum dividends from an outstanding training protocol in terms of burning fat and building muscle at the same time?

Below is an example of a Tabata workout consisting of squats and push-ups, designed to burn fat while increasing muscle mass.

Before starting your workout, be sure to warm up on an exercise bike or treadmill, do a few push-ups and squats with your own weight, and only then start your HIIT workout.

Remember that high-intensity training requires proper execution of the exercises - do not forget about technique for a second!

Get used to doing a lot of push-up reps

The most important thing that can help you learn to do 100 push-ups is getting used to them. The truth is that the body gets used to doing the same exercise and it becomes easier to do, as a result you can perform more and more repetitions per set.

You can set aside a day specifically for push-ups. On this day you should only do push-ups and no other exercises. This will allow you to eventually do 100 push-ups in one set.

For faster results, perform push-ups five days a week, two to three times a day. All you have to do is do regular push-ups throughout the day. You need to do as many repetitions as you can, that is, maximum, and so on 2-3 times a day. Every day, try to increase the maximum number of repetitions until you complete 100 push-ups.

Which weighting agent should you choose?

Today there are enough devices with which you can complicate the exercise by using them as weights. Let's try to analyze each of them in detail, consider the advantages and disadvantages:

Athletic weight plate. One of the best weights that is easy to work with. It is perfect for placement on the back, between the shoulder blades. True, you will need the help of a partner. But in the gym this is not a problem.
Special weight vest. Quite convenient and safe. Weight can be varied depending on need. No partner assistance required. At the same time, you can practice not only in the gym, but also at home.
Backpack. Not entirely convenient, but also a good way to add a few pounds. You can put anything in your backpack. Starting from books and ending with salt or sand. Depending on how much weight is needed.
Partner help. It involves your partner putting pressure on your back with your hands. When you go down, there is less pressure, and when you go up, there is more pressure. Although this method has its place, it is still better not to resort to it. The fact is that it is difficult to calculate the force and weight with which a partner applies pressure. Suitable only if it is impossible to use the above-mentioned weights.

Third week

Workout #1 (Ladder)

We do the ladder in increments of five repetitions, rest from 10 to 50 seconds, and then after a three-minute pause we get into a static position and remain in it for as long as possible.

Workout #2 (Static)

All the same six circles (12 approaches), but now we try to stand in planks for 100 seconds. Rest for two or three minutes after each approach.

Workout #3 (Slow push-ups)

This time you will do one push-up for 30 seconds - 15 to go down, and the same number to get up. That's a total of two push-ups per minute.

There should be five repetitions, and the intervals between them can last from three to five minutes.

Benefit and harm. Truth and fiction

Professional athletes say push-ups help achieve three goals:

Make your body more resilient.
Develop strength.
Gain muscle mass.

The potential benefits of push-ups are great. The exercise allows you to:

It's good to work out your abdominal muscles.

If performed regularly, in a short time the athlete can boast of a flat, toned stomach.

Fill your body with energy.

The load when performing push-ups is distributed almost throughout the body. This improves blood circulation. As a result, more blood enters the brain, and it begins to work more efficiently, and the metabolic rate increases.

Strengthen the pectoral muscles and shoulder girdle.
Increase the volume of bone mass, which decreases every year as a result of natural aging of the body.

The human body quickly adapts, and results cannot be achieved without frequent exercise, but we must also remember that time is needed for natural recuperation. Therefore, push-ups until you drop, with all the benefits of the exercise, will be ineffective.

Beginning athletes are also concerned about the question of whether they should do push-ups every day. Let us immediately note that daily training has its pros and cons. So, doing push-ups day after day, you cannot normally develop strength or gain weight, because the body needs enough time to recover. But with daily training you can:

Maintain muscle tone and normal joint function.
Get stronger arms and chest than the average person.
Improve breathing, and with it blood circulation and, as a result, get excellent health and energy reserves for the whole day.

https://www.youtube.com/video/4JkpBoxbSk4

Push-ups are a great and incredibly effective exercise for strengthening your arms, chest, and stabilizer muscles. It can be done at home, at work, and in the gym - you do not need a simulator, a trainer, or long-term training in technique.

To understand what will happen if you do push-ups every day, let's find out what type of load the exercise is - cardio or strength.

Push-ups are more of a cardio exercise that is performed with your own weight and involves multiple repetitions at a fast pace. If you don’t work hard, but with the goal of warming up your muscles and invigorating yourself, you can do push-ups every day, as a morning exercise.

Nothing bad will happen to the body due to such a warm-up; on the contrary, the muscles will always be in good shape, immunity will increase, the person will be better prepared and physically developed.

So, doing push-ups every day is not only possible, but also necessary! The most important thing is not to be overzealous, to exercise for your own pleasure, without overworking.

Benefits of push-ups

No additional equipment is required for classes - you can practice at home, in the office or on the street.

Push-ups strengthen the muscle corset, are suitable for the prevention of back pain, and improve posture.

Classes develop the elasticity of the hands and are not dangerous if the correct technical execution is followed.

What muscles work

Push-up workouts target multiple muscle areas.
Among them:

Large thoracic region. Due to the work of this muscle, the humerus rotates, adducts and abducts. She is also responsible for lifting, throwing, pushing, spreading movements of the upper limbs.
Trapezius muscle, which ensures straightening of the arms to the sides and forward.
Shoulder girdle. The delta is involved in all movements of the upper limbs.

Other muscle areas are also actively involved. They play a stabilizing role, including the biceps, abs, and buttocks.

Third week

Perform push-ups from a bench. The higher the emphasis, the easier it is to perform the exercise. By changing the level of the bench, prepare for exercises from the floor. The number of approaches is 3-4, repetitions in each of them are 5-15 with increase.

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The essence of the 100 push-ups course

You didn't give your best, you cheated, you felt sorry for yourself
Stress, poor, lethargic state
You are not psychologically ready

Problem solving

If the first, then nothing can be done about it, you are deceiving yourself, lying, in this way you cannot achieve anything either in sports or in life.
If the second problem, then perhaps you have not had the best last couple of weeks in your life. Take a rest for 3-5 days, recover your strength and spirit, repeat weeks 5 and 6 of the program - this should help you.
Psychological preparedness is very important in sports. It often happens that a person can physically set a record (take on a new weight), but somewhere inside he is not ready for this and does not show the maximum result. In our case, we can solve the problem by dividing 100 push-ups into sets. Let's say we count not from 1 to 100, but by dividing this number by 10*10 or 20*5. In terms of quantity, you will do the same 100 times, in your head you will perform 10 sets of 10 push-ups - this is perceived much easier.

More training programs here.

The program is designed for two courses, differing in degree of difficulty.

The average level of training is suitable for those who can do at least 8 push-ups at the initial stage.
The advanced level, to begin with, requires the readiness to do at least 13 push-ups.

At any level and stage, it’s not scary if the number of repetitions is less than required, the main thing is to do push-ups until the muscles fail. Thus, gradually it will be easier for the muscles to cope with the load. And if you manage to perform more repetitions than indicated in the last approach (in the last column), then you need to squeeze out the maximum that the body can overcome. In this case, you can learn to perform a program of 100 push-ups even in 6 weeks.

The push-up course involves a progressive load, in which at least two more repetitions are performed every week.

If for some reason the repetitions are difficult, you can simplify the technique. For example, perform several approaches from your knees; this technique can help girls or those who are starting to do push-ups from scratch. Then go back to the lying position.

How many push-ups do you need to do to become strong?

A fairly common and relevant question. But it will not be possible to answer it in detail. Why?

First, what does it mean to be strong enough? For everyone, this concept is revealed in its own way.
Secondly, push-ups are not an exercise in which you can achieve impressive strength results.

Therefore, you should not focus on push-ups when it comes to strength indicators. Yes, you will become a little (or maybe even a lot, compared to your original state) stronger, but, alas, you won’t be able to set any records. Muscles need a varied load, which cannot be achieved with push-ups alone.

Sixth week of training

So where do we stand with the test results at the end of week five?

46-50 push-ups – 1 column
51-60 push-ups – 2nd column
More than 60 – 3rd column

Table. Sixth week of training

If you've completed week six, congratulations! You did it! If not, just repeat it again.

After the sixth week, it's time for the final endurance test. Rest for at least two days after completing the sixth week and do as many push-ups as you can. We are sure that you should be able to do 100 push-ups, or even more.

Read before training:

All basic exercises with correct technique

Training program for maximum effective muscle growth from scientists

How hard should you train?

5 reasons why you look like you don't exercise

5 reasons why your workout is ineffective

Squats in Bodybuilding and Powerlifting: 10 Important Differences

How to pump up the press correctly

How to squat with a barbell correctly

Training for a beginner. The beginning of time.

12 rules. How to avoid looking like a sucker at the gym

What is “overtraining” and why is it very dangerous?

Push-up training program for gaining mass

Of course, training alone cannot do this. A very important element in successfully gaining muscle mass is a balanced, high-calorie diet, and of course, the recovery period. If you have problems with nutrition, you can find weight gain tables on the Internet. You will have to be patient because the results take time.

The more difficult the type of push-up, the more the muscles are loaded. For greater effect, you can use additional equipment in the form of a ball, a steel plate from 5 kg, an expander band with minimal stretch, a fitball. Exercises are performed both on two hands and on one. The number of repetitions is from 20 to 25, 3 sets with a break of no more than 1–2 minutes.

Frequently asked questions about the course

Is it possible to train more than three times a week?

Exercising more than three times a week is not recommended due to the fact that muscles need time to recover. It usually takes 1–2 days. Therefore, training every other day is ideal. But, if you are physically well prepared and feel strong, you can increase the number of workouts to 4-5 times a week.

How long should the break be between each set?

Optimally, the pause between approaches should be from 60 to 90 seconds. If this time is not enough for you to recuperate, you can increase your rest. But don't take a break for more than three minutes. Then it will be difficult to get involved in work.

I couldn’t complete the required number of push-ups, what should I do?

Dont be upset. Nothing wrong with that. It can be quite difficult to complete all the push-ups the first time. Take a break and rest well for a few days. And with renewed vigor, begin to go through the same week. You will succeed.

I have reached the end of the program and can do 100 push-ups in one set, what should I do next?

Congratulations! You did your best. If you further want to develop your endurance and build muscle mass, we recommend moving on to push-ups with additional weights. You can use a heavy backpack or weight plates as a weighting agent. You can also try learning leg-up push-ups, one-arm push-ups, or plyometric (jumping) push-ups. It is not necessary to start the program from the very beginning; you can start immediately in the third or fourth week.

Is it possible to combine this program with programs of 50 pull-ups, 200 abs, 200 squats and others?

It is possible to perform these programs in parallel, because they load different parts of the body: squats - leg muscles, horizontal bar - back muscles, abs - abdominal muscles. So feel free to combine them into one workout if you are physically well prepared. First, perform the exercises of one program, then rest for 10-15 minutes and proceed to the next program.

Are there any contraindications to this program?

Before starting this course, it is not necessary to consult a doctor. But you should still assess your health status yourself. If you do not have recent injuries, problems with joints and muscles, with the circulatory and respiratory systems, nothing will stop you from achieving your goal of 100 push-ups. People with third-degree obesity may face difficulties. It will be very difficult for them to do push-ups. First you need to get rid of excess weight.

Can I reach 1 thousand push-ups in one trip using this program?

Not everyone can do 1000 push-ups in one set. But judging by the world records, which reach 10,000 push-ups, we can say that anything is possible.

So, if you want to learn how to do 100 push-ups per set, our program will help you with this. Even if everything doesn’t work out so smoothly for you, don’t stop, go towards your goal. Listen to your body and gradually increase the load. And if, on the contrary, the workout seems too simple and boring to you, diversify it with more complex push-up options. For example, instead of standard push-ups, perform finger or fist push-ups, reverse push-ups, clap push-ups, or one-arm push-ups.

Good luck with your training. Always be in great shape!

Originally posted 2018-01-09 08:55:11.

Crossfit complexes with push-ups

Classic push-ups – 10 times.
Back push-ups (triceps) – 10 times.
Wide grip push-ups – 8 times.
Push-ups with cotton – 8 times.
Close-grip push-ups – 5 times.
Push-ups on your knees – 15 times.

Each exercise is performed with a break of no more than 20 seconds, preferably without a break. This set of exercises is aimed at developing speed-strength qualities, endurance, as well as the strength of the pectoral muscles, triceps, biceps, deltoids and abs.

You need to perform it in the same sequence as indicated in the complex, but increase it by 2-3 times every day so that the load on the muscles increases. Push-ups can be included in a complex of general physical training and then push-ups should be performed with a break of 1-1.5 minutes.

Set of minor exercises

Despite the fact that you can achieve good results without iron, a set of strength exercises for men at home is a serious help that increases the efficiency of the process. Usually, for a good figure and weight loss, it is enough to have set dumbbells up to 15 kg, and for a person’s basic weight of up to 70 kg, set dumbbells up to 12 kg are enough. Training always starts with the simplest exercises with reduced weight, which do not require much effort to warm up the muscles:

The dumbbells are taken with both hands, after which the arms are bent at the elbow and brought to the shoulders at the same time. Next, with a slow movement, the arms are lowered again in a strictly vertical position.
The position of the hands changes to a reverse grip, after which the hands should only be brought to 3/4. The main load from the biceps goes to the triceps and wrists.

Basic strength exercises at home for men are as follows:

Divorce of hands. The body is held strictly vertical and with slow movements the arms are raised in different directions so that the position in space resembles the letter “T”, after which the arms are also slowly lowered. This exercise is characterized by increased complexity at the initial stage, so many people cannot do it even 10 times.
Shoulder pushes. Everyone chooses to work with 1 or 2 hands, which by and large does not affect the result. This exercise is one of the basic ones for any strength sport. When doing this, you need to make sure that the metal does not hit your shoulders, because this can lead to injuries, and when the skin is broken, a small infection can occur (not dangerous, but it mars a comfortable life).
Endurance exercise. This strength exercise is used for sports not as a way to build muscle mass, but to increase the efficiency of muscle work - arms with dumbbells are raised to the chest, then slowly alternately moved forward and folded again.

All physical exercises that are performed with your body weight can be performed with iron in your hands.

Elements of strength sports will increase their effectiveness, but will also add certain risks. Any strength exercise is performed from 10 to 30 times in 5 approaches - this will allow you not to overstrain the body once again, but keep it under maximum tension throughout the entire workout.

Push-ups for the upper and lower pectoral muscles

Pumped breasts are one of the goals for men who play sports. At home, the best exercise is push-ups. Different training variations will allow you to work on one or another area of the pectoral muscles.

An important exercise for giving your body definition is push-ups for the pectoral muscles. With their help, it is possible to influence the bundles of fibers that form beautiful breasts. In fact, this is the reverse analogue of the bench press. Let's take a closer look at the variations of this type of training.

It is very important for men and women to keep their pectoral muscles toned.

Impact principle

Depending on the position of the arms and body during push-ups, the effect of the exercise is different. Mainly the load falls on the shoulders and triceps, but if you use a wide stance, the emphasis shifts directly to the pectoral muscle area. In this position, the load is clearly felt in the working areas.

To understand which muscles work when performing a particular type of exercise, it is necessary to consider the structure of the chest group. The pectoralis major muscle receives the main load, but with a wide grip it is possible to activate the minor muscle as well. The internal structure of the large muscle should also be considered. The easiest way is to use the middle sternocostal part, that is, the middle zone.

The structure of the chest group

In order not only to tighten the chest, but also to develop exercises for mass, it is necessary to use additional load. To do this, it is best to use weight vests and similar equipment.

A manly torso is the dream of many men, which is achievable, but requires determination and perseverance. Let's look at the best exercises for the pectoral muscles that will help you achieve good results.

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Types of exercises

To know how to do push-ups to pump up your pectoral muscles, you should consider basic exercises that can maximally utilize this area. The training program must include at least one of them, unless other methods of working the chest area are provided.

Top part

First, let's look at push-ups on the top of the pectoral muscles. You should start with a standard exercise - push-ups with wide arms.

Standard flexion-extension of arms with wide stance

Such training redistributes the load and works the chest well. Since it will be difficult for beginners to complete a full workout from the floor, you can do push-ups from your knees for the first weeks until you get stronger.

A system for the upper pecs typically involves a seated barbell press. You can replace it with push-ups with your head down. In this position, the clavicular area, as well as the delta bundles, are better worked out. The legs should be elevated, and the body and head should be at floor level. To increase the load, you can use your feet against the wall.

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