How to do 100 push-ups in 7 weeks. The push-up is the ultimate strength exercise and is also suitable for beginners. With our training program, you will master 100 push-ups after 7 intensive weeks – without a break
Ten thousand five hundred and seven! In numbers: 10,507. That is the world record for non-stop push-ups, set by Minoru Yoshida in Japan in 1980. 100 repetitions are considered the magic limit for this classic strength exercise. I can currently only manage 20. Can I do 100 push-ups in a row in 7 weeks? My coach says: definitely! “The push-up is a natural movement for humans, it is probably the easiest strength exercise to perform and promises quick results, especially for beginners,” explains Moritz Tellmann, a personal trainer from Essen. He should know, because as a doctor and passionate strength athlete, he does 80 to 100 push-ups every morning just to warm up. As a multiple Men’s Health cover model, he has drawn up a training plan for me that initially looks relaxed: training three times a week, each unit consisting of 5 sets with varying numbers of repetitions.
What are push-up basics that beginners should keep in mind?
1. Practice execution
Place your hands about shoulder-width apart and turn them slightly inwards so that your torso is stable and does not sag. It is important to keep a steady pace and keep your elbows close to your body. This is easier on your joints. Do not fully extend your arms. This way your muscles and not your bones will bear the load.
2. Check the viewing direction
Don’t look directly at the floor, but look slightly forward. This is more comfortable for the neck and increases the range of motion: the chest can sink further.
3. Warm up muscles
The risk of injury is high with this extreme strain. Therefore, always warm up! Here’s how to do it: Before training, do one minute of arm circles and 20 push-ups on your knees.
4. Incorporate variations
For example, close, wide, staggered push-ups. This challenges the muscles to the maximum.
5. Take a break
To allow muscles to recover and grow, you should plan at least one day’s rest between sessions.
6. Divide the air
Proper breathing technique will help you do more repetitions: breathe in deeply on the way down and breathe out explosively on the way up.
7. Find a beginning
You can’t do a single push-up? Start on your knees or minimize the height: for example, put your hands on a table.
What else should I keep in mind when doing push-up training?
Before you start, we have three simple tips for optimal training stimulus and an extra portion of ambition for your push-up challenge:
Opponents challenge
To avoid putting one-sided strain on your muscles, you also need to train the other side: for example, your biceps with dumbbell curls , the back shoulder muscles with reverse flys. You will also benefit from core training ( crunches, planks , etc.), as this will improve your ability to hold your muscles when doing push-ups.
Make training more difficult
With the standard version, you mainly train your chest muscles. The closer your hands are placed, the more you challenge your upper arms. Not enough? Use push-up handles or dumbbells, preferably square ones that don’t roll away, like these ones here . This protects your wrists and the exercise becomes more intense because you can lower your chest further.
Controlling motivation
Train in front of a mirror. The sight of your aching muscles is guaranteed to motivate you . And be sure to take before and after photos. The difference will blow you away!
Give up? Never! Give it your all. Always do as many technically correct repetitions as possible, that’s the only way you’ll manage 100 in the end .
Push-ups
| Level | Beginners |
| Main region | Breast |
Exercise steps
- Get into the push-up position. Place your hands slightly wider than shoulder width apart. Tighten your core and buttocks so that your body forms a straight line. Arms are stretched out.
- Bend your arms and lower your upper body to the floor in a controlled manner. Hold your arms at a 45 degree angle to your upper body. The lowest point is when your chest almost touches the floor. Push back to the starting position.
100 push-ups: the self-experiment
Goal: 100 push-ups without a break
Here we go :
My workout lasts no longer than 30 minutes per week . Luckily, because I have to move house at the same time. And despite having over 70 boxes in 52 square meters, I always found a place to do push-ups – sometimes on the carpet, sometimes on a mat or a bench. And that’s exactly what it does: “To get the most out of it in a short space of time, it’s important to vary the surface . That way you challenge your muscles to the maximum,” explains Moritz.
Another plus point:
My push-up program primarily trains strength endurance, i.e. the muscles’ resistance to fatigue. The expert: “Strength endurance is the most suitable strength for everyday use. The muscles become more resistant to constant strain.” Perfect for me. Carrying moving boxes? No problem.
Ideal time to train:
immediately after getting up. Firstly, your muscles are rested in the morning and can therefore take maximum strain, you simply have more energy. Secondly, you get your training done early and don’t feel any pressure or guilty during the day, which I find very motivating. Thirdly, the exercise session quickly becomes a ritual like brushing your teeth. It’s best to train in front of a mirror. Then you can not only check that you’re doing it correctly, but also admire your new muscles.
“Push-ups strengthen your chest, but also your triceps and front shoulder muscles,” says Moritz. “Even your torso, buttocks and legs are statically loaded.”
The result: I’m not only making progress (after week 2 I can already do 35 repetitions), my muscles are also growing quickly.
The best thing: theoretically, you do n’t need any additional training . I still did a home triceps circuit once a week (consisting of dips, kickbacks and overhead presses with dumbbells). The triceps in particular are usually the limiting factor when doing push-ups. Otherwise, the rule is: maximum concentration on the goal. Additional regular strength training sessions would be counterproductive, recommends the expert.
On training days you have 5 protein-rich meals , after all, muscles need fuel. The right nutrition is immensely important for your training success.
Despite the calorie intake, I lose 3 kilos because the training boosts fat burning – and my motivation: after week 4, I’m already doing 50 push-ups.
It’s almost done: support breaks help
The test after 7 weeks. The first attempt fails. No matter how much my girlfriend encourages me, it’s over at 98. It’s over, finished, done. Damn it! But support breaks help: “With them you can easily get 5 more repetitions out of it,” says Moritz. And indeed: on the second attempt 3 days later I reach my goal – and even add another repetition on top: a hundred and one!
The push-up training plan for 7 weeks
Requirement: You can do at least 20 pieces!
Push-ups training plan: week 1
|
Week 1 |
1 Sentence |
2 Sentence |
3 Sentence |
4 Sentence |
5 Sentence |
pause |
|
Day 1 |
10 |
12 |
7 |
7 |
10 |
60 sec. |
|
Day 2 |
10 |
12 |
8 |
8 |
12 |
90 sec. |
|
Day 3 |
11 |
15 |
9 |
9 |
15 |
120 sec. |
Push-ups training plan: week 2
|
Week 2 |
1 Sentence |
2 Sentence |
3 Sentence |
4 Sentence |
5 Sentence |
pause |
|
Day 1 |
14 |
14 |
10 |
10 |
14 |
60 sec. |
|
Day 2 |
14 |
16 |
12 |
12 |
16 |
90 sec. |
|
Day 3 |
16 |
18 |
14 |
14 |
20 |
120 sec. |
Push-ups training plan: week 3
|
Week 3 |
1 Sentence |
2 Sentence |
3 Sentence |
4 Sentence |
5 Sentence |
pause |
|
Day 1 |
30 |
— |
— |
— |
— |
— |
|
Day 2 |
14 |
20 |
14 |
14 |
20 |
60 sec. |
|
Day 3 |
20 |
25 |
15 |
15 |
25 |
90 sec. |
Test in week 3: Maximum number of repetitions on day 1 – min. 30!
Push-ups training plan: week 4
|
Week 4 |
1 Sentence |
2 Sentence |
3 Sentence |
4 Sentence |
5 Sentence |
pause |
|
Day 1 |
22 |
30 |
20 |
20 |
30 |
120 sec. |
|
Day 2 |
21 |
25 |
21 |
21 |
32 |
60 sec. |
|
Day 3 |
25 |
30 |
25 |
25 |
35 |
90 sec. |
Push-ups training plan: week 5
|
Week 5 |
1 Sentence |
2 Sentence |
3 Sentence |
4 Sentence |
5 Sentence |
pause |
|
Day 1 |
30 |
33 |
30 |
30 |
40 |
120 sec. |
|
Day 2 |
50 |
— |
— |
— |
— |
— |
|
Day 3 |
36 |
40 |
30 |
24 |
40 |
60 sec. |
Test in week 5: Maximum number of repetitions on day 2 – min. 50!
Push-ups training plan: week 6
|
Week 6 |
1 Sentence |
2 Sentence |
3 Sentence |
4 Sentence |
5 Sentence |
6 Sentence |
7 Sentence |
8 Sentence |
pause |
|
Day 1 |
20 |
20 |
22 |
22 |
18 |
18 |
22 |
45 |
45 sec. |
|
Day 2 |
20 |
20 |
24 |
24 |
20 |
20 |
24 |
50 |
45 sec. |
|
Day 3 |
70 |
— |
— |
— |
— |
— |
— |
— |
— |
Test in week 6: Maximum number of repetitions on day 3 – min. 70!
Push-ups training plan: week 7
|
Week 7 |
1 Sentence |
2 Sentence |
3 Sentence |
4 Sentence |
5 Sentence |
6 Sentence |
7 Sentence |
8 Sentence |
pause |
|
Day 1 |
45 |
55 |
35 |
30 |
55 |
— |
— |
— |
60 sec. |
|
Day 2 |
22 |
22 |
30 |
30 |
24 |
24 |
20 |
58 |
45 sec. |
|
Day 3 |
26 |
26 |
32 |
32 |
26 |
26 |
22 |
60 |
60 sec. |
Take a break for 3 days, then try 100 push-ups. If you don’t meet a test requirement, just repeat the last week of training. My conclusion: push-ups are worth it! The quick successes are a real motivational boost, and you become stronger, more confident and happier in everyday life. What are you waiting for? Get the plan and do 100 push-ups!
KEEP TRAINING
Can green tea really help you lose weight?
Kettlebell training will help you properly load your entire body
