Are you tempted by the goal 100 push-ups? Even if you have no aspirations to join the Marines, you have to admit that successfully completing a set of 100 push-ups would be quite heroic, not to mention giving you impressive strength and stamina from the top of the body.
In this article, we're going to tell you everything you need to know about the 100 push-ups goal!
Why try your hand at 100 push-ups?
Muscle stretching for health and vitality
One of the most underrated benefits of push-ups is the stretch this exercise provides to the biceps and back muscles. When you lower yourself to the floor, your back muscles are effectively stretched, and when you push yourself up to the starting position, your biceps are fully stretched.
The 100 push-up goal not only improves your flexibility, which helps prevent injury, but a well-stretched muscle also has solid and attractive appearance.
In parallel, do not hesitate to read: 4 different positions to do a push-up
Positive muscle results
If you're a total beginner at first, your muscles would be really sore from all the push-ups. But as you train to achieve the 100 push-up goal, you will start to feel changes in your arms, chest, and abdominal muscles.
You could gain strengthand see a nice increase in your upper body muscle tone.
To get the maximum results: The ultimate guide to a successful archer push-up
Improve your posture
Whether you've been sitting at a computer all day or have simply ignored nagging recommendations from your mother or teachers, poor posture can destroy your health and comfort as you get old.
weak core muscles is one of the most common reasons for poor posture. In order to properly support your shoulders and back, your entire core must be strong enough to support its vertical positions. With the goal 100 push-ups and when push-ups are performed correctly, the muscles responsible for supporting posture are strengthened and refined.
Also, as you regularly engage in push-ups, your body will naturally lean towardgood posture. This is one of the most important passive perks of pushups!
In order to have as much information as possible: 4 advantages of the spiderman pump in bodybuilding
How to set your goal of 100 push-ups?
Select your pump style
It's important to start with a style of push-ups appropriate for your age and level of fitness. Choose a push-up style where you can do at least 6 reps: wall push-ups, knee push-ups, wide or narrow grip push-ups, classic push-ups, etc.
The success of your goal 100 push-ups depends greatly on the correct choice of push-ups performed. Here are two ideas:
-
Wide grip push-up: Works your chest and outer shoulders. Many athletes start with this style because it's easier than narrow push-ups. The position of the hands is a little wider than the shoulders. Fingers pointing forward and slightly outward.For a balanced workout, challenge yourself to learn both styles. Either way, keep your body tight and your body straight throughout the movement.
-
Close Grip Push Up: This works the inside of the chest and triceps. For some, this is the most effective form of pump. It is harder to do than wide hand push-ups and involves higher activation of the chest and triceps. Elbows are close to the sides, with hands positioned straight or with fingers pointing slightly outward. Push-ups in the narrow hand position put more pressure on the elbow and require more strength.
Don't hesitate to read also: How to beat the world push-up record?
Set your goal
If you fail to aim, you aim for failure. So pick a very specific 100 push-up goal. Do you want to be able to do 100 push-ups in a month, in a week, in a day, in an hour, in 10 minutes? Or 100 non-stop push-ups?
Once you've set your goal, you'll know how to measure your progress, and above all, you'll stay motivated for the long term!
Also, for more advice: Diamond pumps: benefits, instructions and variations...
Customize your routine
Once you have set your goal, you need to set sub-goals to progress to your final goal. The goal 100 push-ups requires constant progress.
For example, if you want to achieve it in 1 month, how should you train in the previous weeks to gain strength and endurance? Your plan must adapt to your daily life, your level and your ambition: it's a personalized and customizable routine!
An article about it: 5 best techniques to improve your muscular endurance
Do push-ups
Now you are about to amaze yourself! Stick to the plan for your goal 100 pushups. If you ever feel super fit, stick to the plan. If it's hard work, stick to the plan anyway.
Remember that your goal is achieved over the long term, and regularity is a key success factor. So even if you're tired one morning, don't take it easy! Push-ups don't take a lot of time out of your day.
In parallel, don't hesitate to read: T-pushups: all about this combined exercise
Precautions to take for your 100 push-ups goal
Take your level into account
New to push-ups? Do the wide or narrow hand position but with the knees on the floor. Or, place your hands on the back of a sturdy chair or kitchen bench, or lean against a wall. These are all simplified options for doing push-ups, and thus achieving the 100 push-ups goal.
If on the contrary you need a challenge, use diamond push-ups, declines or one-handed. Do not try to do a push-up style that you do not master, it is useless: not only will you lose efficiency, but you also risk injuring yourself.So stick to what you know, and what you master!
Warm up well before
Do big arm circles (not too fast), go for a walk, stretch and jog in place Shrugs and some push-ups for s warm up are also very effective in waking up your muscles. Small batches beforehand ensure better performance, but also protect your health.
Stay regular and motivated
Once you've started, unless you're experiencing severe pain or shortness of breath (which could therefore endanger your health), continue your sets until they're finished.
If you can't do the exact number for each set with 60 seconds of rest, reduce your starting number and create a new plan! But you really have to hang in there to achieve your 100 goal pushups.
For as much information as possible: Top 10 different types of pushups and how to do them
Progress for your 100 push-ups goal: 2 areas for improvement
Slow pumps
Find your push-up max. Perform a push-up and pause at the top for three seconds. Then do another repetition. Repeat until you've done half your max number.
Rest for three minutes and repeat the process until you've completed double your max number of total reps. This technique improves your muscular endurance, very useful for your goal 100 push-ups !
For all the advice you need: 3 essential bodybuilding accessories in your sports kit
6 Day Timed Workouts
This is our favorite way to progress towards your goal of 100 push-ups:
-
Monday, Wednesday, Friday : Perform four times your max reps, taking as long as needed. It's okay if subsequent sets have fewer reps than your max.
-
Tuesday, Thursday, Saturday : Set an alarm to go off five times during the day (every two to three hours is fine). Each time it rings, do two sets of push-ups. The first set should just be your max count.
Rest 45 seconds, then perform the second set, again trying to reach your max, resting as little as possible until you do it.
The bodybuilding accessory to achieve your goal of 100 push-ups
Do you want to accelerate your progress towards your goal of 100 push-ups? In addition to the techniques presented in this article, we recommend using a Weighted Vest™ ! It is an incredibly effective weight training accessory for progressing on bodyweight exercises such as push-ups.
To challenge your muscles, the weighted vest is the ultimate ally: you can add between 5 and 50kg to carry on your back to add resistance during your training.Practical and easy to carry, you can also use it for all your weight training sessions, even for your lower body!
In summary: The 100 push-up goal
The 100 push-ups goal is a good way to train to improve your posture, stretch your muscles and improve your muscles. It's pretty easy to set up once you know how to do it, that's why we've detailed everything for you in this article.
You will be able to improve your strength and muscular endurance quickly, especially if you use a Weighted Vest™ for your goal 100 push-ups!
.
