100 push-ups in five weeks. Effective training program by day

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

Push-ups are universal: they develop several muscle groups in the upper part of the body, improve endurance, and they don’t require any equipment. Almost everyone can do at least 10 push-ups, but only a few can do 100. If you want to learn how to do 100 push-ups at a time, you can achieve this in just five weeks. You just need to work on your endurance. This will require regularity of training, a little persistence and willpower!

During the exercise, the triceps and large pectoral muscles are actively working. Push-ups also use a large group of auxiliary muscles:
broadest muscles of the back, lower back muscles, cortical muscles,
small muscles of the hand, forearms, deltoids (anterior bundle), biceps.

How to do push-ups correctly

First, remember proper breathing. For a large number of repetitions, oxygenation of the muscles is very important. You need to descend on the inhale, rise – on the exhale.

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

We take a lying position on outstretched arms, the palms of the vertical axis are at shoulder level, on the horizontal axis the palms can be at shoulder level or a little wider. Then bend the arms until the body touches the floor and “push” the body back up until the arms are fully extended. Your body weight should be lifted solely by your arms. Your legs and body should form a straight line. Do not bend in the lower back, as this increases the risk of injury and reduces the effectiveness of the exercise.

Training Program “100 Push-Ups in 5 Weeks”

The program “100 push-ups in 5 weeks” will allow you to learn how to do 100 push-ups in one approach. But you need to remember that you can achieve results only with regular training and following the program.

It is recommended to train two days in a row, and then give the body one or two days of rest. It will be necessary for the muscles to have time to recover. Since push-ups give a load mainly on the upper part of the body, you can add exercises on the abs and squats to get a full effective training of the whole body. If you do the additional exercises well, you will turn on your hormones, accelerating muscle growth and fat burning, which will speed up the desired results.

Week 1

First workout

The exercise is also known as the “ladder”. The number of repetitions increases with each approach. First, check how many times you can do a push-up per approach. Let’s say 10 times. So you will need to do 10 approaches starting with 1 repetition. The scheme of approaches will look like this: 1-2-3-4-5-6-6-7-8-9-9-10. Rest between approaches 10-20 seconds. After completing the exercise, rest for 3 minutes.

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

Stand at a lying down position and keep your body as flat as possible for as long as possible. The goal is to hold until a strong burning sensation in the muscles, after the appearance of this feeling, try to endure another 10-15 seconds. After that, rest for 3 minutes.

Stand in a supine position

For this exercise, stand in a supine position, bend your elbows to 90 degrees and stay in this position for as long as possible, as in the previous exercise.

Stand at a supine position with bent elbows

Second workout

The second workout of the week will always be completely devoted to statics. To do this, alternate between straight-arm and bent-elbow racks.

Standing in a supine position with bent elbows

Try to hold each approach for 1 minute. Rest between approaches 2-3 minutes. Do 6 rounds in this way. After two days of training give yourself one day of rest.

Third workout

Slow push-ups

On the third day of training, do slow push-ups. Each repetition is performed very slowly – you should lower your body down for 5 seconds and raise it at the same speed. Perform the exercise for 1 minute, you should get 6 push-ups. Perform 5 approaches. Rest between them – 3 minutes.

Fourth workout

Classic push-ups

On the fourth day, perform classic push-ups: 5 approaches for the maximum number of repetitions. Rest between them – 3-5 minutes.
Keep in mind that each approach will be heavier than the previous one, do not set yourself a moral bar on the number – do “to failure”.

Second week

First workout

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

Perform static exercises, trying to hold for as long as possible. Rest between stands – 3 minutes.

Second workout

Repeat the static workout, alternating between standing and lying down. Perform the same 6 rounds, but now try to hold for 80 seconds. Rest for 2-3 minutes between rounds. After that, give yourself a day of rest.

Third workout

Slow push-ups

In the second week, try to do each repetition twice as slow for a minute: 10 seconds down and 10 seconds up. Do 5 rounds again. Rest between approaches – 3 minutes.

Fourth workout

Classic push-ups

Do as in the first week, 5 approaches for the maximum number of repetitions. Rest 3-5 minutes.

Third week

First workout

The familiar pyramid. Perform with your new maximum. Rest between approaches – 10-50 seconds, after the exercise – 3 minutes.

Do one maximal approach at a time. Watch your progress, each week the time in the rack should increase.

Second workout

Again a day of statics:

Now try to last 100 seconds each time. 6 laps with 2-3 minute intervals. Always a rest day after the second workout.

Third workout

Slow push-ups

Now do each repetition for 15 seconds down and up for 1 minute. Repeat 5 times with 2-3 minute breaks.

Fourth workout

Classic push-ups

Again perform 5 sets of push-ups to the max. Rest for 3-5 minutes. Watch your progress!

Week 4

First workout

Each week, start with a pyramid. If you started with 10 reps and didn’t “slack off” for 3 weeks, you should already be able to do 40-50 times. With this number of repetitions and a step of 5 push-ups, you can rest a little more if necessary: from 10 to 120 seconds.

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

When performing static exercises, try to hold for as long as possible. Rest 3 minutes between holds.

Second workout

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

Again 6 laps, rest between approaches – 2-3 minutes.

Third workout

Slow push-ups

Now do slow push-ups for 20 seconds down and up for 80 seconds each. 5 rounds with 2-3 minute rest intervals.

Fourth workout

Classic push-ups

Same as always: perform 5 sets of push-ups to the max. Rest for 3-5 minutes.

Fifth week

First workout

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

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

Second workout

Again perform static exercises for 2 minutes. Repeat 6 rounds with breaks of 2-3 minutes.

Third workout

Slow push-ups

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

Fourth workout

Classic push-ups

Complete the cycle with push-ups to the max. With a proper training approach, you should be doing more than 80 reps by this point. Perform 5 reps, resting for 3 minutes.

After that, let your muscles rest for 3-4 days and try push-ups 100 times. You will be pleasantly surprised by the result! If you still can not do 100 times, then spend the 6th week of training, increasing the number of repetitions.