December 3, 2022


Its all about the Health

The 100 Pushup Workout For Beginner Gains

3 min read

Pushups are a simple and effective bodyweight movement that can help increase strength in your upper body and core. This exercise works the pectoral muscles in your chest and the triceps. These are the muscles in the back of your upper arms.


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In a nutshell:

Pushups are a simple and effective bodyweight movement that can help increase strength in your upper body and core. The 100 pushups workout builds your strength and stamina. Pushups are more than a chest exercise; they are the gold standard of kinetic awareness, muscular control, core stability, endurance, and strength. Traditional push ups are beneficial for building upper body strength. When done with proper form, they can also strengthen the lower back and core by engaging (pulling in) the abdominal muscles. Pushups are a fast and effective exercise for building strength.

Doing the 100 pushups workout can be effective if you’re looking for a consistent exercise routine to follow. You will likely notice gains in upper body strength if you do push ups regularly. We know some of you can’t do a single pushup and the idea of being able to do 100 seems as remote as being able to fly to mars but we will give you a five phase program to build up your strength. Man or woman, 13 or 60, you can build up your strength and stamina so that you can do 100 pushups. If you can already do 10 pushups and want to do 100, skip to phase 3. How To Start Doing The 100 pushup workout Start performing pushups every day by “testing” how many you can do at one time (or within one minute) with proper form. If push ups are too difficult at first or you’re a beginner, start with modified pushups on your knees or against a wall. 1. Phase 1: Counter Push Ups Do as many counter push ups as you can (in other words do a set), then rest 2 minutes and do another set of as many as you can do. Do this workout 3 times a week until you can do 20 pushups in each of the 5 sets – then advance to Phase 2. 2. Phase 2: Knee Pushups Do as many knee push ups as you can, then rest 2 minutes and do another set. Do this workout 3x/week until you can do 20 pushups in each of the 5 sets – then advance to Phase 3. If you are not sure how to do knee push ups. 3. Phase 3: Drop Push Ups In this phase you are going to do 5 sets of 20 pushups. Rest 2 minutes, and do another set.

When you can do all 5 sets of 20 real pushups without having to resort to the knee push ups then advance to Phase 4. 4. Phase 4: High Weight And High Rep In phase 4 you will be doing two pushup workouts a week, a Monday workout and a Thursday workout. Rest 3 minutes and repeat for a total of 5 sets. 5. Phase 5: Your First Attempt At 100 Pushups Although during the pushup workouts in phase 1-4 above you used flawless, slow, deliberate form, you can throw that out the window now! 1. Start kneeling on an exercise mat or the floor and bring your feet together behind you. Continue pressing until your arms are fully extended at your elbows and you’re back in the plank, at the top of the pushup position. Start with 10 pushups, or however many you can do with proper form, and work your way up as you build strength. Even if you’re not looking to go so extreme, incorporating this efficient body-weight workout into your routine is sure to strengthen your upper body, back, and core to help with everyday movement. Are you ready to start the 100 pushup workout?


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