- 100 push-ups - training rules
- Before starting the 100 push-up program, do the test
- 100 push-up training - training plans
- 100 push-ups training - advantages
- 100 push-ups training - contraindications
- 100 push-ups training - when will I do 100 push-ups at once?
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100 push-ups is a workout that is based on one of the most classic and well-known exercises. Push-ups allow you to strengthen the muscles of the shoulders, torso, chest, arms and abdomen. The 100 push-up training plan is aimed at those who can do a dozen or several dozen push-ups in a row and are not overly challenged. Intermediate people finishing their training can reach the level of one hundred push-ups in one series. What is the 100 push-up workout and is it worth trying?
The idea of training 100 push-upsis to master the skill of doing 100 push-ups in one series. Achieving this goal may take from several to several weeks.
Although it sounds unbelievable to many, the 100 push-up program really works. This is mainly due to the exercise cycle selected according to the original skills, preceded by a special test.
The timing of success varies between individuals of different abilities. A person who performs only a dozen push-ups at the start will take longer, while a person who performs several dozen push-ups at the very beginning will have to train shorter. Training with 100 push-ups will also be longer if there is no progress between exercise cycles. The training plan itself is written for 6 weeks, but due to various conditions, this time may be slightly longer or shorter.
Important! If you are a beginner, please choose a different training plan. This one may prove to be too difficult for you and will probably discourage you from further practice.
100 push-ups - training rules
The most important thing in training is adapting the exercise cycle to your skills. For this reason, training with 100 push-ups is preceded by a test that will check how many repetitions of the exercise you are able to perform. Knowing this number, you start exercising with the appropriate cycle, according to a developed schedule.
Check: How to properly do chest and bicep push-ups?
The second thing to keep in mind when starting the 100 push-up training is the breaks. You shouldn't train every day. After each training day, you should set aside one day of rest, and after completing three days of training, extend the break to two days. This will ensure proper muscle regeneration and prevent the overtraining that couldbe associated with a decline in performance. After completing the entire cycle of the training program, you should also treat yourself to a two-day regeneration break.
Before starting the next cycle of exercises, we perform the test again to check our abilities. This will determine if we can proceed to the next step in the 100 push-up program. We repeat the test after each cycle and only after its successful result (reaching the number of push-ups corresponding to the next cycle), we can proceed to the next stage of exercises.
Honesty is important here, thanks to which training 100 push-ups will be effective and bring the expected success. During training and before testing, let's not forget about warming up - especially the one concerning the hands. The best warm-up exercises are arm swings, torso twists and stretching.
You must do itBefore starting the 100 push-up program, do the test
At the beginning, we perform a test that will help adjust the exercise cycle to the possibilities. It consists in correctly performing as many push-ups in one series as possible. Remember about the technical correctness of the exercise!
Repeat the test after each cycle and if we exercise effectively, the result should be higher each time.
The test after the cycle should be performed only 2 days after the end of the exercises, then the result will be the most reliable.
We do not exercise any more on the day of the test. We don't start until the next day.
Note!We do pushups in the test to the limit of our abilities and always after warming up.
100 push-up training - training plans
On the web you will find several types of training plans, more and less complicated. Remember that your goal doesn't have to be to hit 100 pushups at once. The most important thing is that you do more push-ups after each training session than before. It will be your success!
Training plan1
1. Exercise 3 times a week, every other day, e.g. on Mon, Wed. and pt.
2. On the first day, do a test and see how many push-ups you can do at once.
3. Every training day, perform 3 series of push-ups (the maximum amount in each series), take 2-3 minutes of breaks between each series.
4. If the sum of push-ups performed in the three series is lower than after the last training session, do the fourth series of push-ups so that after the whole training there is a total of at least 1 push-up more than after the previous training.
Write down your data in the table below (we filled the beginning with example values to show how to count the number of push-ups performed).
Tablefacilitating monitored results:
| Cycle (week) | Workout 1 - Monday | Workout 2 - Tuesday | Workout 3 - Wednesday | ||||||||||||
| SESSION 1 | SESSION 2 | SESSION 3 | SESSION 4 | TOTAL | S. 1 | S. 2 | S. 3 | S. 4 | TOTAL | S. 1 | S. 2 | S. 3 |
S 4 | TOTAL | |
| 1 | 27 | 18 | 15 | 60 | |||||||||||
| 2 | 28 | 15 | 10 | + 8 | 61 | ||||||||||
| 3 | |||||||||||||||
| 4 | |||||||||||||||
| 5 | |||||||||||||||
| 6 | |||||||||||||||
| 7 | |||||||||||||||
Training plan2
You can find another 100 push-up training plan in the application of the same name. At the beginning you will have to do an endurance test, and then train according to the plan displayed on your smartphone. Training with the application is more varied, because in addition to push-ups, you will also do squats, sit-ups and pull-ups. The application remembers your progress, and you can check the statistics of individual exercises at any time.
100 push-ups training - advantages
The undoubted advantage of this training is to increase the endurance of arms and shoulders. The training plan is like thiswritten to achieve the best results in the shortest possible time. At the same time, it is a safe training - all you need to do is follow the guidelines and exercise according to the cycle.
The entire workout of 100 push-ups burns huge amounts of calories. It is estimated that it is even 17,000 calories in a few weeks. Thanks to this, during exercise, we not only strengthen and sculpt the muscles, but also get rid of excess fat tissue.
The advantage of the 100 push-ups training plan is also that the training itself does not take much time - you only need to spend a dozen or so minutes a day on it.
Push-ups themselves are a general development exercise - they are the basis of many sports. They build endurance and strength, and the effects of muscle work are quickly visible in the form of a nicely outlined shape of the arms. The advantage of training is that it can be performed in almost any conditions - indoors or outdoors. We do not need any additional equipment for it, no instructor's support is required.
Check: What are the visual and training effects of push-ups?
100 push-ups training - contraindications
Before we start training, make sure that there are no contraindications to this type of activity. In general, push-ups are a safe exercise, but during intensive training they may adversely affect, for example, the cardiac system.
In case of heart problems or blood pressure, intensive effort is inadvisable, so before starting training, consult an appropriate doctor. Contraindication to training may also be recent injuries or limb injuries.
This will be useful to you100 Push-Up Training - Frequently Asked Questions
1. What should we do if we are unable to develop a training plan for the day?
This information is sent by the body that it is exhausted. In this state, there is no point in repeating the exercises. The only thing that needs to be done is to stop training for 2-3 days and then return to the training program, starting from the beginning of the cycle (even if we were sick in the middle or at the end of the cycle).
2. What to do if there is no progress in the test after completing the cycle?
You must not move to the next cycle if our abilities after completing the previous one are insufficient. If there is no progress in the test, repeat the cycle. This will only help you to achieve greater strength and endurance, which will pay off with better results.
3. At what pace should you do push-ups?
The pace must be measured. The most important thing is the accuracy of the movement, not the pace. I acceptwe do one push-up for about 2-3 seconds. Remember that we count full push-ups (from fully extended arms to fully bend them at the elbows).
4. How to properly do the push-up?
We start by lying on your stomach. Arms bent at the elbows should lie flat on the floor at shoulder height, but wider than shoulder width. Raise the body straight on the hands, without lifting the toes from the floor. After reaching an upright position, supported on straight arms, lower the body by bending the arms, but still keep them above the ground. Only the hands and toes should make contact with the floor.
100 push-ups training - when will I do 100 push-ups at once?
If the training was performed correctly, after the last tenth cycle and two days of break, there should be no problem with doing a hundred push-ups at once. If, despite the completed training, we are still not able to reach this level, repeat the last cycle and check again after two days. Each repetition of the cycle increases the capacity and strength of the muscles, so it is worth repeating the cycle until it is successful.
If you want to maintain the ability to do 100 push-ups at once, you should not give up exercising after training. It is still worth doing push-ups - in three-day cycles with breaks. As for the number of push-ups in the series - it all depends on the exerciser. You can simply do one hundred push-ups a day or diversify your training and vary the individual series.
It is important to exercise to the limit of your abilities and thus keep fit.