100 push-ups in a row: training plan for 12 weeks

Every sporty person needs a new challenge every now and then: Going to the physical limits feels incredibly good for these people. One of these challenges that many sports enthusiasts take on is the 100 push-ups. In this article we will show you what it means for the body and muscle building, 100 push-ups to create at once. We answer the question of how long it takes to learn it.

100 push-ups: you need to know

What is the meaning of 100 push-ups?

Push-ups are the favorite exercise for many athletes to strengthen their upper body. They use five different muscle groups: the pectoral muscles, the triceps, the anterior shoulder, the core muscles and the back.

We can not give you a general estimate of how much time you will need for the training. Because especially with such an intense workout it all depends on how fit you are. You can still find a workout plan for each fitness level below.

These are the different ones variations

Push-ups are not just push-ups. There are many different variations of push-ups that you can do depending on your training level and even gender.

These variations are easier than normal push-ups:

  • Women’s push-ups: The knees are on the floor, the feet are bent
  • Elevated push-ups: The hands are higher than the feet (eg on an exercise bench), the feet are usually placed

These variations are harder than normal push-ups:

  • Negative push-ups: The hands are lower than the floor, the feet are raised (eg on an exercise bench)
  • One-leg push-ups: Normal push-ups, one leg lifted off the floor
  • Diamond push-up: hands form a diamond (this is where your triceps work harder)
Use a larger angle to the floor to learn push-ups. Photo: IMAGO / Westend61

Nice to know: Why women’s push-ups?

There is still a myth about women’s push-ups that we need to kill. The exercise is considered to be less strenuous because women are weaker than men. But that is only partially true. Women’s push-ups exist because the woman’s anatomy is not made for push-ups.

On average, a woman’s pelvis makes up 55% of the length of the torso. For men, it is only a good 48%. Women’s center of gravity is also lower than men’s. This is an advantage of exercises like a squat, but a disadvantage of a push-up. Women’s shoulder widths are also much less wide, making it harder to do push-ups.

Healthy training plan for 100 push-ups

Before you start doing push-ups, you should warm up for a few minutes. This works best with burpees, jumping jacks and shoulder circles.

How many push-ups are normal?

Now you can determine your training level. Depending on how good you are at training, your training plan will also change. Bodybuilding blog tailor fitness explains how many push-ups individual groups of 100 test subjects managed at one time. This resulted in the following division:

  • Below average: less than 15 elbow bends in a row
  • Average: 20 arm bends in a row
  • Well: 30-35 elbow bends in a row
  • very good: 40-45 arm bends in a row
  • Unusual: more than 50 elbow bends in a row

You can use this breakdown to put together your training plan. tailor fitness indicates that a untrained person can do 100 push-ups in a row within 12 weeks. But if you are already more trained, then you will be able to do it faster. The following training plan will give you an idea of ​​how many weeks it will take you to train. If you are under 15 arm bends, it will take 12 weeks. If you are already doing 50 push-ups a day, you will be able to do it in 4 weeks.

That’s how long it takes you to do 100 push-ups

Correct push-up technique

Bloody push-up beginners should do not do too much too fast. If you use your muscles hard for an extended period of time, they will not be able to recover and regenerate properly. Also, do not be put off by other people who find the 100 push-up challenge easier than you. Each body is different and requires different recovery times.

Push-ups are also very stressful on the wrists. If you have a problem with your wrists, try supporting yourself with your fist on the floor and not with the palm of your hand. Nevertheless, you should always make sure to treat your body gently.

You can find out exactly how to perform a push-up in this article:

Conclusion: 100 push-ups are possible, but you are not Chuck Norris

In this article, you have learned how to train to do 100 push-ups in a row. We hope you complete this challenge with a lot of fun. Your athletic motivation is great but you must always be careful not to injure your body through top athletic performance.

After all, you’re not Chuck Norris. How many push-ups can Chuck Norris do? It is obvious: Chuck Norris does not do push-ups. He pushes the ground away from him.

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