What happens to your body if you do 100 push-ups a day?

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If you do at least a hundred push-ups at home a day, then you won't have to spend money and time on the gym. You will become stronger and increase muscle mass.

A test was carried out in which several people participated. For a whole month they did 100 push-ups every day. As a result, their physical fitness improved. But for push-ups to be beneficial, you need to know a few rules.

Technique

The effect of push-ups is beyond doubt. Exercise not only strengthens muscles, but also has a healing effect on the human body as a whole.

Here are some tips from experienced trainers.

1. Beginners often make the same mistake. They keep the muscles of the torso and back relaxed. When doing a push-up, these muscles should be tense, as if you were holding a plank.
2. First, you can divide the exercises by dividing 100 push-ups into 10 approaches.
3. When you feel that you are able to do more repetitions in one approach, you can increase their number to 15-20. If you are not yet able to do even 10 repetitions in one approach, you can reduce their number.
4. For some people, 100 reps is too high. You can start with a smaller amount depending on your capabilities. If you cannot perform full exercises, then you can start doing push-ups from your knees.
5. You need to focus on your feelings while performing the exercise. If you feel that you are in pain, you need to stop.
6. It is very important to follow the correct technique. If you make mistakes, it can lead to injury.
7. It is very important what time of day you exercise. If you are used to getting up early, then try to do push-ups before lunch.

Push ups

For men

The architecture of a man’s body is much stronger and more resilient than that of a woman, which is why a man needs to work on himself more and more intensively.

7 day workout:

For women

Despite the opinion that push-ups are a man’s exercise, push-ups are no less beneficial for girls. And the execution may not be so difficult if you reduce the number of approaches and the number of times in each approach.

This table is designed for a woman with average physical fitness. If its implementation becomes difficult or impossible, you can do not 4, but three approaches and reduce the number of times.

Weekly training in the table:

What's stopping you from continuing?

Not everyone can complete the entire challenge of doing push-ups every day for a month. It often happens that doing exercises is postponed until later. As a result, the amount of exercise performed per day decreases. Motivation disappears; it is difficult for a person to force himself.

Here are some reasons why it is difficult to complete a test.

1. Muscles hurt. If a person has practically never done sports before, then the muscles will get used to it for quite a long time.
2. It will be much more difficult to force yourself to work in the evening than in the morning.
3. The feeling of satisfaction that you are coping with the task will not come immediately. For about a few weeks, you will have to make an effort to force yourself to study.

World records in push-ups

While we do 50 times and dream of reaching 100, record holders calmly perform hundreds and even thousands of times, getting into various record books.

Main records:

• The Japanese Minoru Yoshida did the greatest number of push-ups without a break - ten and a half thousand times.
• Of the women, the American Maria Tobar did the most push-ups (without a break) - 302 times.
• The world record for push-ups for the year is 1 million 500 thousand 230 times.
• In 24 hours, a person was able to do 46 thousand push-ups.
• In one hour, the men's record is 3 thousand 877 times, and the women's record is 1 thousand 20 times.
• Women's record in 30 minutes - 829 times, in 10 minutes - 450 times, and in 3 minutes - 190 times.
• The record for one-arm push-ups in 1 hour is 2521 times, in 30 minutes – 1382, and in 10 minutes – 546.
• In push-ups with fists, the record is 5557 times.
• A man was able to do 124 push-ups on one finger.
• And on one hand in a handstand - 12 times.
• The record for 1000 timed push-ups belongs to Doug Pruden and is 18 minutes and 13 seconds.
• The record for push-ups on the back of the hands in one hour is 1940 times, in half an hour – 1386 times, and in 15 minutes – 627 times.
• The record for push-ups on raw eggs is 112 times.
• And the greatest number of times in one minute for a person without legs is 36 times.

Dietitian of the highest category and author of the website myfitnesblog.com. For many years, she has successfully helped women and men lose weight and maintain a beautiful figure.

The push-up program should be comprehensive and well thought out. To get a visible result, a person must practice for a long time and constantly. This training program is quite popular, since its implementation allows you to efficiently work out several muscle groups. The complex must be completed within 7 days.

What helps you endure

If you overcome laziness, hold out, and do the exercises every day for a month, you will really like the result. But sometimes it’s very difficult to hold out.

Some tricks can help with this.

1. Give yourself small rewards for each approach.
2. Set a reminder on your phone. When the signal rings, do not delay the exercise.
3. Don't put off doing the exercise, even if you are at work.
4. Post photos and videos on social networks about how you perform the exercises and what results you achieved. This will motivate you and your friends.

“We are squeezing out a hundred”

After a year of continuous training, you should be able to do 100 push-ups in a row, or even more. To achieve a better result, it is worth remembering the following technical elements: your legs should be kept together, your arms should not be moved away from your body by more than 45 degrees, and in the first minutes of the exercise it is better to jerk off as many push-ups as possible - in the first minutes, less strength is spent than in subsequent ones.

The most important thing is the regularity of your classes. One missed day is, of course, not a problem, but skipping should not become a habit. Otherwise, it will negatively affect your results.

You can also download a special application to your device, which will create a lesson plan and help you achieve your goal. It will automatically calculate the number of required push-ups to do each day, based on the results of past workouts.

What will you get

Any results will not be noticeable immediately. They may appear closer to the fourth week. There may still be muscle pain, but you will already feel that you have become stronger and more muscular. Increases endurance.

If you complete the test, you will receive these benefits.

1. Muscle mass grows. When doing push-ups, you can pump up the muscles of your back, chest, shoulders, and abs.
2. If you play sports that involve your arms, your performance will improve significantly.
3. By improving your appearance and feeling proud that you have passed the test, your self-esteem will improve.

IrinaAuthor of the article

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Comments (2)

1. Vitaly April 15, 2022 at 6:30 pm

   Good evening! Everywhere I read 100... 100... 100... And what will happen if you do push-ups on the floor every day 500 or more times in one approach (And for more than one month)?...

   Answer

2. Andrey April 08, 2022 at 9:23 am

   I will try until I achieve results!

   Answer

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.

Workout #4 (Simple push-ups)

We are trying to set a new record within five approaches. We rest between approaches for the same amount - three to five minutes.

Fifth week

Workout #1 (Ladder)

The number of repetitions in our favorite “ladder” will now be calculated from the maximum number of repetitions that you can perform at one time. Moreover, you can rest for three minutes between approaches.

Workout #2 (Static)

This time we won't add time to your static planks. Try to repeat the workout that awaited you in the fourth week of the program.

Workout #3 (Slow push-ups)

However, at this stage you will have to work hard. Now you have to do four push-ups within four minutes. That is, you should spend a minute on each push-up (30 seconds down and 30 seconds up).

Try doing five sets at three-minute intervals.

Workout #4 (Simple push-ups)

According to our forecasts, by the fifth week you should already be doing about 80 push-ups at a time. If this is the case, try with all your might to get closer to the coveted hundred within five approaches with a three-minute rest between them.

Ready for work and defense in retirement?

It would seem, what standards are already fifty dollars? But no! According to the All-Russian Physical Culture and Sports Complex “Ready for Labor and Defense,” even people over 70 years old should have standards that, by the way, they must fulfill. So, a person over 60 must fulfill the following standards:

Unexpected result

Rachel didn't expect to see drastic changes in her physique because she knew that aesthetic changes take an incredibly long time. However, the upper part of her body acquired clearer outlines. In addition, Rachel managed to lose 3 kg in three months.

The girl decided to continue doing push-ups every day because they are useful. But Rachel abandoned her usual schedule and began to do it as free time arose.

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Fourth week

Workout #1 (Ladder)

We welcome week four with the good old staircase, which forces you to increase your stride up to six repetitions. By the way, with such an impressive number of push-ups, you can rest longer between approaches - from ten seconds to two minutes.

After the “ladder” we rest a little and get into a classic plank position with the goal of breaking the previous time record. We fall.

Workout #2 (Static)

These are six circles of classical statics, but now each approach should last two minutes, and you can still rest the same - two to three minutes.

Workout #3 (Slow push-ups)

It would seem much slower? It turns out there is somewhere. Now you have to spend a whole 40 seconds on one push-up (20 down and 20 up), and you will have to do two of them, which will take not a minute, but 80 seconds.

There should be five approaches, and you can rest for two to three minutes.

Workout #4 (Simple push-ups)

We hope you already remember everything - five sets of the highest number of repetitions. We reach new heights.