96… 97… 98… 99… …
BOOM! BOOM!
I had been working for this moment for weeks… You can imagine my disappointment when I fell one rep short of the goal.
You see, whatever the reason, I always set a goal to do 100 pushups per minute.
I was unable to complete my first attempt at push-ups, and I failed to complete 71 consecutive sets, so I knew that I needed to work harder.
I wanted to strengthen my chest muscles, triceps, and upper body for my goal of increasing my strength.
Before I show you the push-up program that I used to reach my goal, I need to make sure you understand this:
You don’t have to be right where you are in the push-up game, but you can still use the information on this page for double- or triple-up your push-up numbers.
My Journey to 100 Pushups in One Row
I was already doing push-up training since a while before I did the 71 push-ups.
However, it was only after I tried the simple techniques in the below program that I saw progress and started doing more push-ups quickly.
Now, you can do exactly the same thing to reach your goal of 100 push-ups per minute.
After doing 71 push-ups straight, I created a plan to allow me to do more pushups each week without getting tired.
Let me ask…
You may be familiar with the expression “practice makes perfect”? That is what I used.
After doing research and gaining personal experience, I realized that it was not a problem to do push-ups more often than once per week.
People make a mistake when they want to do more push-ups.
Push-ups don’t count as a “big” exercise, like deadlifts, squats or bench press.
They can be added to your regular workout routine a few more times per week without any problems.
You do need to listen to your body.
It’s best to rest for a few days if you feel tired or sore.
As you can see, strategic rest days are important for your body to recover, grow and become stronger.
Let’s go back to the beginning of the story…
There I was at the 99th rep of push-ups… I would be amazed if you could write to me telling you that I managed to complete 100 reps in my second attempt.
But, rep 100… My arms gave out as if saying, “Dennis that is enough!”
You feel it?
I was disappointed that I didn’t complete the final repetition. However, I looked back at the stats for the past two weeks.
All in all, my max pushups went up from 71 to 99 reps.
This is 28 more reps. It’s not bad for 2-weeks.
It was only days later that I was able to do 100 push-ups consecutively.
The final test result was actually 104.
How on Earth was this possible? And how can you achieve the same feat?
You will find the plan below very simple and straight to the point.
As we mentioned earlier, practice makes perfect when it comes to dominating pushups.
Let’s get started if you feel ready to dominate your pushups.
How can you do 100 push-ups in a row?
Step 1: Test Day
You will need to measure your pushup strength before you start. This will allow you to have a reference point when you test again in 2 weeks.
You just need to perform as many push-ups with proper form as you can.
This last part is very important.
It is important to maintain your form during all pushups.
Stop slipping if you feel your form is falling apart.
My favorite saying is “It’s better do 25 perfect form pushups rather than 50 sloppy ones.”
Long-term, it will be more beneficial to have good form for fewer reps.
How many pushups did you manage?
Write that number down: _______________________. For example, 50 pushups will suffice.
You can then proceed to step two once you have reached your total pushups.
Step 2: Your Goal Number (How many push-ups would you like to do)
Step 2 is where you’ll determine your goal pushup number for the next two weeks.
You will multiply the total number of pushups you did in step 1 by 5.
Our example number being 50 pushups straight, our equation would look something like this:
50 pushups X 5, = 250 pushups
What was your number? Write it down: ____________________________.
Notice: Your pushup total must be greater than 50 repetitions per set. If this happens, you will need to do as many reps as possible for your workout.
You will not be able to do more than 300 repetitions of your workout, even if you did 70 pushups on test day.
Instead, do as many sets as you can (see step 3).
Step Three: Different Day, Different Technique
Now that you know your goal pushup number, it is time to learn how to use it.
In the next two weeks, you will be cycling through three types of days.
1. Max Push
2. Sporadic Push
3. Rest
Let me tell you what each day looks like:
Max Rep:
Max rep days are days when you’ll be working to failure on every set.
*Your goal is to complete as many sets of 250 pushups as possible (or whatever number you have)
You can take a break between sets so you can rest and recover. This is an example of a Max Rep Day.
Set 1: 50
Set 2: 44
Set 3: 38
Set 4: 36
Set 5: 30
Set 6: 30
Set 7: 22
In this case, we needed 7 sets to reach 250 pushups. The goal is to beat these numbers the next Max Push day.
We are always on the lookout for ways to improve.
Next, we have our sporadic push day.
Sporadic Push
To complete pushups, you should evenly spread them out throughout the day. Training to fail is not an option.
These days can be called “relaxed” pushup days. You don’t have to do anything but pushups throughout the day.
You could, for example, do 100 reps in your morning, 50 during lunch, and 100 at night.
You can make sets of 25, 30, or whatever number you like. Just complete all 250. These days are not designed to teach you how to fail.
Day of Rest
We finally have our rest days. You can probably guess what it will be.
This day is for rest and recovery. This day is not for upper body exercises.
We’ve covered the days you will be cycling on this plan. Now let’s talk about how to do it.
You know something about me: I like simplicity. You will only need to “rinse, repeat” the three days we covered. This is:
Day 1: Max Rep
Day 2: Sporadic Push
Day 3: Relax
REPEAT
It’s so simple, right?
Day 12 is a rest day. You will then have another day of rest on day 13. Then, you’ll take your pushup retest day 14.
This simple format will amaze you at how easy it can be to increase your pushups in 2 weeks.
Please write your numbers in the comments section below
If you are serious about your goals, I recommend three 2-week cycles to really see the improvements you make.
It’s a great way of staying motivated and focused during your workouts.
This plan can be added to any current workout program.
You don’t have to give up everything. Just do it. This is something I recommend you do to improve your workouts.
Do yourself a favor by taking the pushup test today. Then, post your results in the comments below. In two weeks, we will be back with all your progress.
Push-ups are a great exercise for your core, chest, shoulders, arms and core. You want to keep your balance.
These are some challenging exercises that will help you to improve your bodyweight.
Here are some bonus push up exercises for you to try:
Most Frequently Asked Questions
What will 100 push ups a day do?
You can improve your pushing ability by doing 100 pushups per day. It will also help you build strength, muscle and mass in your chest and triceps.
You’ll gain strength and definition in these muscle groups as well as improving your pushing motion. This will enable you to progress to more challenging pushing exercises in calisthenics.
Is it possible to do 100 push ups per day?
It is possible to do 100 pushups per day. However, it takes practice and planning to be able do 100 at a time.
Do you need to do 100 pushups per day?
It depends on how fit you are and how hard it is to do 100 pushups per day.
You can also do 100 push-ups in multiple sets. However, technically this would still make it 100 push-ups per day.
Although 100 push-ups are fine in general, it is better to do them every day.
How many calories do 100 pushups burn?
100 push-ups will help you burn around 150 to 200 calories. These variables include your weight and the number of sets required.
You will burn more calories if you do 100 push-ups per set than if it is broken down into smaller sets.
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