What happens if you do 200 push-ups every day? Challenge from a workout artist, personal experience

For several years now, challenges have taken over the world. Some challenges entertain us, others motivate us to become better. Often athletes, and in our case a fitness blogger, set goals for themselves and invite their subscribers to complete them together. Some promised to jog for a whole year, others did pull-ups 100 times a day for a month. Our today's hero is Anton Marchuk - a young athlete challenged himself and did 200 push-ups every day for a month. What came of it? Now we'll tell you.

How to make push-ups effective?

Push-ups are considered one of the simplest and most effective exercises for keeping your body in shape. You can perform the exercise in different ways: either according to a special program or several approaches every day. Anton has repeatedly demonstrated both methods in his videos.

You won't be able to progress if you do the exercises dullly. You have to approach your training as if you were a boxer and this is your last fight. It shouldn't be like, "Damn, when is this training going to end." You need crazy eyes, you need to be on fire. Everything here depends solely on the mood.

Fifth week of training

So, the fifth week of training, the end of the training cycle is just around the corner. Remember your result? If it is less than the values ​​​​in the table below, repeat week 3 or 4. There is nothing to worry about.

Test results:

• 31-35 push-ups – 1 column
• 36-40 – 2nd column
• More than 40? Cool. Third column.

Table. Fifth week of training

At the end of the fifth week of training, you will again take an endurance test. If you can do more than 45 push-ups in this test, feel free to move on to the sixth week. If not, repeat the fifth.

How to do push-ups correctly?

Pelvic position

You must feel the body. As it happens in the plank, it should be even and elongated. Any distortion will result in incorrect loading.

90 degree rule

You should lower yourself so that your arms are at 90 degrees to your body. At the same time, do not forget about the accuracy of performing the exercise - stretch your arms to the end.

What am I doing wrong? 5 common mistakes in push-ups

Head position

Don't turn your head. Direct your gaze to the floor and concentrate.

Long shoulders

If you sink in your shoulders, you won't have the proper load. Straighten up, raise your shoulders and stretch them all the way.

Pelvic position

You need to keep your back straight. Your tailbone should not live a separate life, tighten it and then the necessary muscles will be tense.

You can watch the detailed instructions in the video on Anton’s channel.

Basic Rules

When performing push-ups, certain rules must be followed. They will help make the exercise more effective.

The rules are as follows:

• when lowering the body, the elbows should not be pressed to the body, but diverge to the sides, otherwise the load on the pectoral muscles and arms is reduced, as a result of which they will not receive proper training;
• you need to go down deeply, the distance to the floor should be approximately 10 cm;
• the whole body should be in a straight line, you should not stick out your buttocks or bend your lower back;
• Proper breathing during push-ups is of no small importance and also affects the final result; when lowering the body, you need to inhale, and when lifting, you need to exhale, you need to breathe through your nose.

On a note! After completing 100 push-ups, you should make the task more difficult for yourself. For example, during training, wear a backpack with sandbags or water bottles. You can use something else for the load. The main thing is to increase the load on the muscles.

Goal: 200 reps per set

Anton Marchuk does not perform the challenge for show. According to him, challenges are needed to set new goals for oneself.

By the end of the month I should be able to do 200 push-ups in one set. I understand that this is a long process of self-improvement. For example, on the first day I did 200 reps in 15 minutes, which took about 13 sets of 10-15 reps at a time. Who said it would be easy? In 30 days you need to maximally improve your skill, and in the process become more resilient and stronger.

Anton published every training session on his Instagram. He did this solely so that people would not give up the challenge halfway and would continue to do the exercise with him. Unfortunately, not all of them were preserved in the tape. Let's take a look at one of them:

View this post on Instagram

Marchuk points out that push-ups should be alternated between different types. He realized that doing 200 reps with a regular classic grip was stupid. This should under no circumstances be done, as the same muscles will simply be used.

The fitness blogger also reminds us how muscles grow in general: by pumping up, for example, biceps, we first destroy them. After this, microtraumas form, but when the muscle fibers are restored, they become wider. This is how muscles are pumped.

How are push-ups selected? If you believe the Ukrainian athlete, then intuitively. A simple example: you have 50 push-ups left to do, but you won’t be able to do it with a classic grip. Firstly, this is wrong, as we wrote about above, and secondly, these muscles have tensed and there is no need to continue to force your body. It’s much easier to change your grip and get those same reps.

Course of 100 push-ups in 6 weeks

Before starting the training program, they take a test to determine their level of readiness.
Do push-ups from the floor as many times as possible. Based on the results, the degree of preparation is determined:

1. 5 or less - 1;
2. 6-12 — 2;
3. 20 or more - 3.

Taking these indicators into account, the table shows recommendations for each group. The training is designed for 3 times a week with a day off in between.

1 Week

Day 1 (pause between exercises - 60-90 seconds).

Day 2 (pause between sets - 90-120 seconds).

Reduce the pause between sets.
Day 3 (rest - 120-150 seconds).

2 week

Day 1 (pause between sets - 45-60 seconds).

Day 2 (rest - 90 seconds).

Day 3 (pause - 120 seconds).

3 week

Day 1 (break between sets - 60-90 seconds).

Day 2 (break - 90-120 seconds).

Day 3 (break - 120-150 seconds).

4 week

Day 1 (rest 60 seconds between sets).

Every day it will become easier to do push-ups.
Day 2 (rest - 90 seconds).

Day 3 (pause - 120 seconds).

5 week

Day 1 (break between sets - 60 seconds).

Day 2 (break - 45-60 seconds).

Day 3 (break - 45 seconds).

week 6

Day 1 (rest 60 seconds between sets).

Day 2 (rest - 45 seconds).

Day 3 (pause - 45 seconds).

If it was not possible to achieve the results indicated in the table for any of the weeks, you should repeat the previous course. After the final workout, rest for 2 days and do maximum push-ups. If everything was done correctly, the result will be at least 100 push-ups.

If you fail to achieve the desired results, start over.

Are there any benefits from push-ups?

Will your health suffer under such a heavy load? Daily physical activity in the form of exercise is a good preventive measure for blood stagnation and the prevention of heart disease. But what if we are talking about gaining muscle mass?

100 push-ups a day. Challenge that will change you in a month

Professional doctors unanimously insist that the restoration of those same muscle fibers that Marchuk told us about after active training occurs within 48 hours or more. What does it mean? We come to the conclusion that push-ups do not increase muscle mass. The human body simply does not have time to recover in such a short time. It is not recommended to perform serious loads every day, especially when we are talking about 200 push-ups. You begin to destroy yourself.

Our hero does not agree with this thesis:

You can do 200 push-ups every morning - that's 100%. I tested this on myself. Some say that something like this cannot be implemented, they say, it will destroy my body. How did I destroy myself? On the contrary, I worked out, did push-ups and improved in my performance. Moreover, during this time you improve your endurance.

Possible problems

Often, violation of the push-up technique in the form of elbows outstretched to the sides provokes unpleasant sensations in the elbow and shoulder joints. It is also common for other parts of the body to hurt when doing exercises. This happens for several reasons.

Wrist pain

Unpleasant sensations in the wrists often occur among beginners or after excessive exercise.

Over time, the pain goes away as the muscles develop and strengthen.

If experienced athletes experience similar symptoms, it is necessary to consult a doctor.

Lower back pain

The first reason is weak abdominal muscles. You should combine push-ups with exercises to strengthen your abdominal muscles. The second reason is injuries or diseases of the spine. After consulting with a doctor, you can practice a lighter version, while simultaneously performing corrective and strengthening exercises for the lumbar region.

The appearance of back pain when pushing up the rules is violated.

Is there a result?

Anton says that he sees how his chest has become much larger. If earlier he could do two or three push-ups in a wallstand, now he can do 10 repetitions.

If we talk about push-ups, initially he could only do 25 repetitions with a regular classic grip per set, now this number has grown to 100. Let me remind you that he completed the first 200 push-ups in 13 approaches, and on the last day of the challenge he finished the exercise in only four.

More details about the numbers: 1 set - 100 repetitions, a minute of pause, second - 50 repetitions, 15 seconds of rest, third and fourth sets of 25 repetitions. 3-4 - 25 approaches.

Anton Marchuk confirmed that all this time he was studying in other programs. It is not known whether push-ups were the only thing that brought changes to the young fitness blogger’s body. In any case, the challenge was completed. But the goal was never achieved - 200 repetitions could not be completed at a time.

Second week of training

At the end of the second week, 1-2 days after the last workout, you must take the endurance test again, performing the maximum number of push-ups. Write down this result, it will be useful to you when planning your third week of training.

Table. Second week of training