Road to 100 Pushups: The Daily Program

How to learn to push up 100 times in a row in 5 weeks. Trainer program

Push-ups are considered a fairly simple but effective exercise. They allow you to build muscle and improve endurance. Push-ups for girls help maintain the tone of the muscles of the arms and chest, increase their elasticity and fit. But few people can do 100 push-ups at a time. Fitness trainer Manvel Mamoyan tells how to build muscle endurance and start pushing up 100 times in just five weeks.

How to learn to push up 100 times in a row in 5 weeks. Trainer program

What happens if you do 100 push-ups every day?

The challenge that replaces your gym. Personal experience of Sam Stryker.

Push-ups are universal: they develop several muscle groups in the upper body at once, they are great for increasing endurance, and they do not need any equipment. Almost everyone can squeeze out at least 10 times, but only a few can do 100 times. If you want to learn how to do 100 push-ups at a time, then this can be achieved in just five weeks. You just need to work on endurance. This will require regular training, a little perseverance and willpower!

During the exercise, the triceps and pectoralis major muscles work actively. Push-ups also involve a large group of auxiliary muscles:
latissimus dorsi, muscles of the lower back, muscles of the core,
small muscles of the hand, forearms, deltoid muscles (front bundle), biceps.

How to do it right push ups

First, remember to breathe correctly. For high repetitions, oxygen saturation is very important. You need to go down on inhalation, rise on exhalation.

Secondly, follow the exercise technique. Classic floor push-ups are performed as follows:

We accept the support lying on outstretched arms, palms along the vertical axis are at shoulder level, along the horizontal axis the palms can be at shoulder level or slightly wider. Then we bend our arms until the body touches the floor and push the body back up until the arms are fully extended. The body weight must be lifted exclusively with the hands. Your legs and body should be in a straight line. Do not bend in the lower back, as this increases the risk of injury and reduces the effectiveness of the exercise.

Workout program 100 push-ups in 5 weeks

The program of 100 push-ups in 5 weeks will allow you learn to do 100 push-ups in one approach. But it must be remembered that you can achieve results only with regular training and following the program.

It is recommended to train for two days in a row, and then give the body one or two days of rest. It will be needed so that the muscles have time to recover. Since push-ups work primarily on the upper body, abdominal exercises and squats can be added to get a full, effective full-body workout. With quality performanceadditional exercise will turn hormones into work, accelerating muscle growth and fat burning, which will speed up the achievement of the desired result.

First week

First workout

  • Pyramid

An exercise is also known as a ladder. The number of repetitions increases with each approach. First, check how many times you can do push-ups per set. Let's say 10 times. This means you will need to do 10 sets starting with 1 repetition. The approach scheme will look like this: 1-2-3-4-5-6-7-8-9-10. Rest between sets for 10-20 seconds. Rest for 3 minutes after completing the exercise.

If you do 15-20 push-ups, add 2 reps for each set: 2-4-6-8-10-12- 14-16-18-20. If you can do push-ups for about 30, then do the 3-reps step. That is, reach the maximum number of repetitions in 10 sets.

Stand in support lying and as long as possible keep the body in the support straight. The goal is to hold on until a strong burning sensation in the muscles, after the appearance of this sensation, try to endure another 10-15 seconds. Rest for 3 minutes after that.

How to learn to push up 100 times in a row in 5 weeks. Trainer program

Stand in the lying position

Photo : Manvel Mamoyan

For this exercise, stand upright, bend your elbows to 90 degrees and hold this position as long as you did in the previous exercise.

How to learn to push up 100 times in a row in 5 weeks. Trainer program

Stance in a lying position with bent elbows

Photo: Manvel Mamoyan

Second workout

The second workout of the week will always be completely static. To do this, alternate the stands in the support lying on straight arms and with bent elbows.

  • Stand in a lying position with bent elbows

Try to hold on for 1 minute each set. Rest between sets for 2-3 minutes. Do this for 6 circles. After two days of training, give yourself one day of rest.

Third workout

  • Slow push-ups

B on the third day of training, do slow push-ups. Each repetition is performed very slowly - you need to lower the body down for 5 seconds and raise it at the same speed. Do the exercise for 1 minute, you should get 6 push-ups. Complete 5 sets. Rest between them - 3 minutes.

Fourth workout

  • Classic push-ups

On the fourth day, do classic push-ups: 5 sets for the maximum number of repetitions. Rest between them - 3-5 minutes.
Please note that each approach will be heavier than the previous one, do not putset your moral bar in terms of quantity - do it to failure.

Second week

First training

  • Pyramid

After the first week, you have some progress, so you need to re-determine the maximum number of push-ups and repeat the pyramid: reach your new maximum in 10 sets, increasing the number of repetitions evenly. Rest between sets for 10-40 seconds. Rest after exercise - 3 minutes.

Do static exercises trying to hold on as long as possible. Rest between stands - 3 minutes.

Second workout

Repeat the static workout, alternating the stands in the lying position. Do the same 6 laps, but now try to hold on for 80 seconds. Rest between hikes - 2-3 minutes. After that, give yourself a day of rest.

Third workout

  • Slow push-ups

In the second week, try do each repetition twice as slow for a minute: 10 seconds down and 10 seconds up. 5 laps again. Rest between sets - 3 minutes.

Workout # 4

  • Classic push-ups

Do as first week, 5 sets for maximum reps. Rest 3-5 minutes.

Third week

First workout

  • Pyramid

Already familiar pyramid. Perform with your new maximum in mind. Rest between sets - 10-50 seconds, after exercise - 3 minutes.

Do one set at a time. Keep track of your progress, with each week your standing time should increase.

Second workout

Static day again:

Now try to hold out for 100 seconds each time. 6 laps at intervals of 2-3 minutes. Always a rest day after the second workout.

Third workout

  • Slow push-ups

Now do each rep 15 seconds down and up for 1 minute. Repeat 5 times at intervals of 2-3 minutes.

Fourth workout

  • Classic push-ups

Do 5 sets of push-ups again to the maximum. Recreation- 3-5 minutes. Check your progress!

Week 4

First Workout

  • Pyramid

Start with a pyramid every week. If you started with 10 repetitions and haven't done any mess for 3 weeks, then you should already be doing 40-50 reps. With this number of repetitions and a step of 5 push-ups, if necessary, you can rest a little more: from 10 to 120 seconds.

After that, rest for 3 minutes and repeat the static exercises:

When doing static exercises, try to hold on as long as possible. Rest between stands - 3 minutes.

Second workout

Repeat the static day, but now try to hold out for 2 minutes each time.

Again 6 laps, rest between sets - 2-3 minutes.

Third workout

  • Slow push-ups

Now do 20 second slow push-ups down and up for 80 seconds. 5 laps with 2-3 minute breaks.

Fourth workout

  • Classic push-ups

Everything as always: do 5 sets of push-ups to the maximum. Rest - 3-5 minutes.

Week 5

First training session

  • Pyramid

Make a pyramid again, based on the maximum number of repetitions. You can rest up to 180 seconds if necessary.

After that, do static exercises, trying to hold on as long as possible.

Second workout

Do static exercises again for 2 minutes. Repeat 6 rounds, with breaks for 2-3 minutes.

Third workout

  • Slow push-ups

Try 4 push-ups in 2 minutes: 30 seconds down and 30 up for one rep. Do 5 sets, resting 3 minutes in between.

Workout # 4

  • Classic Push-ups

Finish push-up cycle to the maximum. With the right approach to training, you should do more than 80 times by this point. Do 5 reps, resting 3 minutes.

After that, rest your muscles for 3-4 days and try 100 push-ups. The result will pleasantly surprise you! Esland you still can't do 100 reps, then do your 6th week of training with more reps.

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