We Did 100 Push-Ups Every Day For 30 Days

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

Push-ups are one of the most popular and, more importantly, effective strength exercises. You don't need any special tools to do them - you only need any horizontal surface. Push-ups are a complex exercise aimed at developing strength. It increases body endurance and upper body muscle strength. It strengthens bones, increases mass and improves metabolism.

Igor Voitenko - a popular Ukrainian fitness blogger (2.4 million subscribers on YouTube) - shared with his viewers a program of exercises to strengthen the pectoral muscles and shoulders. Igor's idea is to do 100 push-ups a day for 30 days. And most importantly, you can take up the challenge at any time!

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

How to learn to push up 100 times in a row in 5 weeks. Program from the trainer

We will tell you how to start push-ups more than 100 times in just a month. Nothing complicated!

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

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The essence of the challenge is that the load is evenly distributed across three muscle groups at once: chest, shoulders and triceps. Reps are distributed as follows: three sets of 10 reps (4 seconds each) for each muscle group and the final 10 push-ups. Rest between sets and reps - 1.5 minutes.

It is important to follow the correct technique: while doing push-ups, you must keep your back straight, your head straight, your arms shoulder-width apart.

Chest-focused push-ups

Starting position: lying down, while moving your arms as if you want to bring them together.

Within four seconds, slowly lower your torso to the floor from the position. When the ribcage touches the floor, make a sharp lift up. This final burst allows the chest muscles to contract, which is, in fact, the main purpose of the exercise.

Push-ups with focus on the shoulders

Starting position: positions resembling the letter L (the closer you bring your legs to your hands, the harder it is to perform the exercise).

We go down, bringing our head forward and tilting it to the floor. At the end there is also a steep lift that provides a final contraction with an emphasis on the shoulders.

Push-ups with a focus on triceps

Starting position: lying position with narrow arms. The thumbs and forefingers form a rhombus, the legs are slightly wider than the shoulders.

We go down for four seconds, stretch our chest to the floor, and then we perform the finalecontraction with an emphasis on the triceps.

Push-ups with a man on the back

This is the final 10 reps. If there is no one around to help you, you can use a pancake or a weighted backpack to make these push-ups harder than normal. Not strong enough to complete all 10 reps? Lose weight and finish off the required number of reps with regular push-ups.

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

The most difficult push-ups. 5 types that not everyone can do

Few people can do these push-ups. Can you repeat it?

Igor recommends doing this workout every other day, but after the very first time, rest for two days, since at the very beginning of the challenge, the muscles will hurt a lot for some time.

What improvements should I expect after the challenge ends?

  1. Increase in muscle mass. Chest, shoulder, back and abs.
  2. If you are involved in any sport, especially one in which your hands are actively involved, you will notice that your performance will improve.
  3. This challenge can be the first step to serious strength training. If you pass this ordeal, your faith in yourself will be strengthened and you will be able to set more and more difficult tasks for yourself every time.

If you decide to accept the challenge and participate in the challenge, you can share your results using the hashtag # 100 of the challenge push-ups. Now this trend is very popular. Perhaps this is the very moment when you should start doing what you have long wanted.

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

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100 Pushups a Day For 30 Days - TRANSFORMATION

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