If you’re looking to challenge yourself and build upper body strength, doing 100 push ups in a single workout might be just the goal you’re looking for. Here are a few tips to help you work your way up to 100 push-ups:
- Start with modified push ups: If you’re just starting out, it’s important to build up your strength and endurance gradually. Try doing modified push ups, either on your knees or against a wall. As you get stronger, you can gradually progress to full push ups.
- Incorporate push ups into your workouts: Rather than trying to do 100 push ups all at once, try incorporating push ups into your regular workouts. For example, you could do a set of 10-15 push ups every time you workout, gradually increasing the number of reps as you get stronger.
- Vary your hand placement: To target different muscle groups, try changing the placement of your hands when you do push ups. For example, you could try doing push ups with your hands close together to target your triceps, or with your hands wider apart to target your chest and shoulders.
- Mix up your push up variations: In addition to traditional push ups, try incorporating other push up variations into your workouts. For example, you could try plyometric push ups, which involve explosive movements, or push ups with one hand on an unstable surface, such as a Bosu ball or a medicine ball.
- Get plenty of rest: It’s important to give your muscles time to recover between workouts, especially if you’re trying to do 100 push ups in a single session. Make sure you’re getting enough sleep and eating a balanced diet to support your fitness goals.
By following these tips and being consistent with your workouts, you can work your way up to doing 100 push-ups. Remember to start slowly and gradually increase the intensity as you get stronger. With time and dedication, you can achieve this challenging goal.
Here is a sample weekly plan to help you work your way up to doing 100 push-ups:
Week 1:
- Day 1: 5 modified push-ups on knees
- Day 2: 8 modified push-ups on knees
- Day 3: 10 modified push-ups on knees
- Day 4: Rest
- Day 5: 12 modified push ups on knees
- Day 6: 15 modified push ups on knees
- Day 7: Rest
Week 2:
- Day 1: 5 modified push ups against wall
- Day 2: 8 modified push ups against wall
- Day 3: 10 modified push ups against wall
- Day 4: Rest
- Day 5: 12 modified push ups against wall
- Day 6: 15 modified push ups against wall
- Day 7: Rest
Week 3:
- Day 1: 5 full push ups
- Day 2: 8 full push ups
- Day 3: 10 full push ups
- Day 4: Rest
- Day 5: 12 full push ups
- Day 6: 15 full push ups
- Day 7: Rest
Week 4:
- Day 1: 5 full push ups
- Day 2: 8 full push ups
- Day 3: 10 full push ups
- Day 4: Rest
- Day 5: 12 full push ups
- Day 6: 15 full push ups
- Day 7: Rest
Week 5:
- Day 1: 5 full push ups
- Day 2: 8 full push ups
- Day 3: 10 full push ups
- Day 4: Rest
- Day 5: 12 full push ups
- Day 6: 15 full push ups
- Day 7: Rest
Week 6:
- Day 1: 20 full push ups
- Day 2: 25 full push ups
- Day 3: 30 full push ups
- Day 4: Rest
- Day 5: 35 full push ups
- Day 6: 40 full push ups
- Day 7: Rest
Week 7:
- Day 1: 45 full push ups
- Day 2: 50 full push ups
- Day 3: 55 full push ups
- Day 4: Rest
- Day 5: 60 full push ups
- Day 6: 65 full push ups
- Day 7: Rest
Week 8:
- Day 1: 70 full push ups
- Day 2: 75 full push ups
- Day 3: 80 full push ups
- Day 4: Rest
- Day 5: 85 full push ups
- Day 6: 90 full push ups
- Day 7: Rest
Week 9:
- Day 1: 95 full push ups
- Day 2: 100 full push ups
This is just a sample plan, and you may need to adjust the intensity and number of reps based on your current fitness level. It’s important to start slowly and gradually increase the intensity as you get stronger. Remember to take rest days as needed and listen to your body. With time and dedication, you can work your way up to doing 100 push-ups.