How to perform 100 pushups in a row in just 6 weeks?

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The arm pushup is one of the most popular exercises among athletes. It’s a simple exercise – excellent to burn calories – that may be added to a strength workout, as well as to an endurance workout. It is a demanding exercise; however, it’s one of the most efficient exercises for those who want to develop their core, shoulders, arms, back and abs.
If you want to increase or maintain your muscle mass, you can add a set of pushups to your workout routine, whether you go to the gym or not. Two big advantages: you can do it anywhere and you only need your body weight.

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These are the three most common ways of doing pushups:

Arm pushup

Support your hands and feet on the floor (arms and legs stretched). Your hands on the ground, a little bit more separated that the width of your shoulders. Contract the abdomen and keep your body straight. The pushup should be executed by raising and lowering the body, only bending and stretching your arms. The body can’t touch the floor.

arm pushup

Pushup with your knees on the floor

In a pushup position, your knees should be on the floor and your arms should be extended (a little bit more separated that the width of your shoulders). You need to bend your elbows until you get a 90º angle and get back to the initial position. The body should be straight and the abs contracted during the movement. This position is most used amongst beginners and it’s a good preparation for the normal pushup.

Pushup knees

One-arm pushup

One-arm pushups present a higher level of difficulty. The legs should be apart from each other so that you can maintain balance throughout the exercise. Place one hand on the ground facing your shoulder and the opposite hand next to the glutes. Keep your torso straight and lower your body. When your body is close to the ground, push it slowly and get back to the initial position. This exercise makes more sense if you’ve been working out hard already and if 100 normal pushups aren’t a problem. The only disadvantage of these pushups is that your muscles won’t be worked symmetrically, which may lead to a problem of muscle unevenness between the left and the right side.

One arm pushup

These are the steps should follow if you want to complete 100 pushups in 6 weeks:

To find out how many pushups you can do in a row, take the test. If you made it to 20, for example, start on week 2. To reach the goal of 100 pushups in a row, you only have to follow the plan, work out three times a week for 6 weeks and rest on alternate days. On the days when you don’t do pushups, go out for a 30 minute run and do stretching exercises. In addition to that, follow a good diet.
On the last set of your workout, you should be able to reach your goal. For example: On the first week, you should be able to do 13 pushups in a row, on the second week you should be able to do 20 and so on.

Week 1

Goal: Perform a set of 11 pushups in a row, then 12, 9 and 9 more. In your last set, try to reach the goal of the day: 13 pushups in a row. Rest between 45 seconds and 1 minute. If the challenge is easy, make it more demanding. Stimulate your muscle fibers, putting pressure in your muscles for 1 second on the lowest point and another second in the highest point of the pushup.

Week 2

Goal: Perform a set of 16 pushups in a row, then 17, 14 and 14 more. In your last set, try to reach the goal of the day: 20 pushups in a row. Rest between 45 seconds and 1 minute.

Week 3

Goal: Perform a set of 22 pushups in a row, then 30,20 and 20 more. In your last set, try to reach the goal of the day: 30 pushups in a row. Rest between 45 seconds and 1 minute.

Tip1: It is advisable to do a warm-up based on: neck rotations, shoulder raises and arm rotations, for 30 seconds to 1 minute.

Tip2: From the third week onwards, it is advisable to start working more on your abdominal core. At the end of each session, perform 4 isometric planks of 30 seconds each. Rest for 30 seconds between each exercise.

Week 4

Goal: Perform a set of 29 pushups in a row, then 33, 29 and 29 more. In your last set, try to reach the goal of the day: 40 pushups in a row. Rest between 45 seconds and 1 minute.

Week 5

Goal: Perform a set of 20 pushups in a row, then 20, 24, 30, 25 and 22 more. In your last set, try to reach the goal of the day: 50 pushups in a row. Rest between 45 seconds and 1 minute.

Week 6

Goal: Perform a set of 26 pushups in a row, then 26, 33, 33, 26, 26, 22 and 22 more. In your last set, try to reach the goal of the day: 60 pushups in a row. Rest between 45 seconds and 1 minute.

In 18 sessions, you were able to perform 2700 pushups and burned more than 17 thousand calories. Are you ready for your final challenge? On your 19th session, try to complete 100 arm pushups in a row. You’ll certainly be surprised with the result. Do you take the challenge?

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References:

Heavy Health, Consiga completar 100 flexões seguidas em 6 semanas, 23rd of June 2011, translation and adaptation of the original version
Men’s Health, O desafio das 100 flexões, January 2011, translation and adaptation of the original version
Gon, Flexiones de brazos en el suelo, 31st of October 2013, translation and adaptation of the original version

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