one hundred push ups training program

What is a push up?

According to Wikipedia, a push-up (USA English), or a press-up (UK English), is "a

common strength training exercise performed in a prone position, lying horizontal and face

down, raising and lowering the body using the arms."

Push ups are a basic exercise used in civilian athletic training or physical education and,

especially, in military physical training and will develop the pectoral muscles and triceps,

with ancillary benefits to the deltoids, serratus anterior, coracobrachialis and the

midsection as a whole.

Instructions for "good-form" push ups

Lie prone on the ground with hands placed as wide or slightly wider than shoulder width.

Keeping the body straight, lower body to the ground by bending arms at the elbows. Raise

body up off the ground by extending the arms. Repeat.

Body weight should be lifted by the arms; don't be tempted to use your butt, stomach or

the lower half of your body to pull yourself up. To maintain correct body alignment,

imagine a straight line running from your head down to your ankles.

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Instructions for "alternative" push ups

So you've tried the "good-form" push ups, but can only manage one or two before

exhaustion sets in.

Don't be despondent; several alternative options exist which will still enable you to follow

the hundred push ups plan.

[Push up animation courtesy Blaine Moore:RunToWin.com]

"Knee" push ups - to reduce the lifting load by about 50% you can do the same

exercise, but do it on your knees. Keeping a straight line from neck to torso is still

important, so please pay attention to correct body alignment as you perform your

workout.

"Knuckle" push ups - don't worry, these are not just for the hard-core push up folks.

Some people experience wrist discomfort as they perform "good-form" push ups, but by

closing your hands and making a fist, your body weight ends up on your knuckles

instead of your palms, thus avoiding the wrist extension motion. Note: Please be sure

to do this type of push up on a padded mat, plush carpet or even better a rolled up

towel.

"Bench" push ups - you can also use a low bench or chair to support your arms while

you perform either regular push ups or "knee" push ups. This type of push up allows you

to really concentrate on the push up motion; all without the strain of the regular

version. Note: Please be sure the bench or chair is stable and secure before you

perform the push ups.

"Wall" push ups - if all the above options are still too challenging, one final variation

exists. The "wall" push up dramatically reduces the pressure on the arms, upper back

and abs. The closer you stand to the wall, the easier they are to perform, but

remember, it's still important to be aware of your body alignment as you perform the

"wall" push up. As you gain strength and confidence, move your feet slightly further

away from the wall to make the workout more challenging. Feel free to consider moving

to the "bench" or "knee" style push ups once your initial strength has increased.

Remember, the main aim of the hundred push ups program is to improve your strength,

fitness and general health. It really doesn't matter what style of push up you perform as

long as you continue to make progress and keep challenging yourself. Give the 6-week

program a chance and I know you'll be amazed at your new found strength. Good luck!



Why push ups?

Push ups are one of the basic and most common exercises for the human body. Push ups

are not only great for your chest, but do a tremendous job of defining your abs, triceps,

shoulders and torso.

Push ups can be performed no matter where you are, and best of all, they are completely

free - no expensive equipment or annual gym fees required! If you're looking to develop a

great chest and shoulders, you could do much worse than follow along with the hundred

push ups plan. Your core strength will also go through the roof too!

To improve your strength, fitness and general health all you need to do is commit about 30

minutes of your time per week, and follow the push ups training program as closely as you

can. I promise you will feel much better about yourself and much more confident after just

a few short workouts.

Good luck!

Initial test Before you dive in and start the Hundred Push Ups Program, you should:

obtain medical advice and clearance from your doctor

take an initial push ups test.

The test will highlight your current fitness level and determine where to start and how to

plan your push ups training program.

initial test: the road to one hundred push ups

A G E < 4 0 Y E A R S 4 0 - 5 5 Y E A R S > 5 5 Y E A R S

R A N K * number of pushups performed

1 0 - 5 0 - 5 0 - 5

2 6 - 14 6 - 12 6 - 10

3 15 - 29 13 - 24 11 - 19

4 30 - 49 25 - 44 20 - 34

5 50 - 99 45 - 74 35 - 64

6 100 - 150 75 - 124 65 - 99

7 150 & above 125 & above 100 & above

To perform the test, simply execute as many good-form push ups as you can. Don't cut

corners and please don't cheat - the last thing you want to do is end up in the wrong level

of the training program! The results may be humbling, but trust me, honesty is the best

policy if you want to maximize your strength gains!

Once you've collapsed in a sweaty heap on the floor and your arms have stopped

trembling from the exertion, make a note (mental or otherwise) of how many, or how few,

push ups you were able to perform. As an example, the first time I performed the test, I

managed to eek out just 19 consecutive good-form push ups.

Before starting Week 1, I recommend taking a couple of days to familiarize yourself with

the program and recover from the exertion of the initial test. You'll be required to work out

three times per week - Monday, Wednesday, Friday worked well for me.

Don't forget how many push ups you performed in the test and if you're still keen to

improve your strength and fitness, read 1 to learn more about the program.

* If you're concerned about your Rank in the extreme left column; there's really no need.

The scale of 1 to 7 is purely an indicator of current fitness, and can be used as a

comparison tool between yourself, friends, family & co-workers.

Most people tend to fall into Rank 2 or 3 which is a great starting point for the plan. If

you're ranked 1, you may need to consider one of the alternative push ups on the "What is

a push up" page. If you're ranked 6 or 7, maybe you need a tougher plan?!

http://www.hundredpushups.com/test.html#rank

Week 1 So, you've completed your initial test and you're keen to start the program? Great!

If you managed 5 or less push ups in the test, follow column 1.

If you completed between 6 and 10 push ups, column 2 is for you.

Between 11 and 20 consecutive push ups? Impressive! Column 3 is what you're looking

for.

More than 20 push ups? I would suggest starting the program on Week 3. Choose either

Column 2 or 3 based on the number of push ups you managed in your initial test.

For example: let's say you managed 8 push ups. Looking at the second column, Day 1

begins with Set 1 (6 push ups), a rest period of 60 seconds, before moving on to Set 2 (6

push ups). Rest for 60 seconds and continue with Set 3 (4 push ups) and Set 4 (4 push

ups), before finishing with Set 5 and as many consecutive push ups as you can

comfortably manage (at least 5, but not so many that you damage muscle tissue). The 60

seconds rest between each level should allow you to complete the workout, but I promise

it will get tough towards the end.

Treat yourself to a rest day before moving on to Day 2, and then again before you

complete Day 3. I find that Monday, Wednesday, Friday works well and allows you to use

the weekend for rest and recovery before moving on to the next stage of the program.

Feel free to juggle the plan around to meet your busy schedule, but make sure you rest in

between workout days.

week 1: pick the appropriate column depending on your initial test results

D A Y 1 R E S T 6 0 S E C O N D S B E T W E E N E A C H S E T ( L O N G E R I F R E Q U I R E D )

up to 5 push ups 6 - 10 push ups 11 - 20 push ups

S E T 1 2 6 10

S E T 2 3 6 12

S E T 3 2 4 7

S E T 4 2 4 7

S E T 5 max (at least 3) max (at least 5) max (at least 9)


S E T 1 3 6 10

S E T 2 4 8 12

S E T 3 2 6 8

S E T 4 3 6 8


C O M P L E T E D T H I S W O R K O U T ? G O L O G I T A T P U S H U P S L O G G E R !

D A Y 3 R E S T 1 2 0 S E C O N D S B E T W E E N E A C H S E T ( L O N G E R I F R E Q U I R E D )

S E T 1 4 8 11

S E T 2 5 10 15

S E T 3 4 7 9

S E T 4 4 7 9



PRINT WEEK 1

Hopefully you made it safely through the first week and now you're keen to move on

to Week 2. However, if for some reason you struggled with the program, I would suggest

either retaking the initial test or repeating Week 1. You'll probably be surprised at how

much stronger you already are and will sail through the first week and be fired up and

raring to go.

If you're ready to move on, let's take a look at Week 2 of the Hundred Push Ups

Program.

http://www.pushupslogger.com/


http://www.hundredpushups.com/week1.html


http://www.hundredpushups.com/test.html





Week 2

Week 1 should now be comfortably behind you and it's time to start Week 2 of

the hundred push ups program. Continue by following the same column of

exercises as you did in Week 1. Don't cut any corners, but feel free to take a

little more rest between each level if you need to. It's also important to be well

hydrated before you start each workout.

At the end of Week 2 it will be time to check your strength and perform an

exhaustion test. In simple terms, perform as many good-form push ups as you

can comfortably manage before you physically can't do another rep. Stress your

system by all means, but please don't go beyond the safety limit. The number of

push ups you complete will determine which level of the program you'll start

inWeek 3. Perform this test within a couple of days of completing Week 2. Good

luck!

week 2: pick the same column as you did in week 1


up to 5 push ups 6 - 10 push ups 11 - 20 push ups

S E T 1 4 9 14

S E T 2 6 11 14

S E T 3 4 8 10

S E T 4 4 8 10




S E T 1 5 10 14

S E T 2 6 12 16

S E T 3 4 9 12

S E T 4 4 9 12





http://www.hundredpushups.com/what.html





S E T 1 5 12 16

S E T 2 7 13 17

S E T 3 5 10 14

S E T 4 5 10 14



PRINT WEEK 2

Don't forget, now you've completed Week 2, it's time to take an exhaustion test.

Perform as many good-form push ups as you can manage before you physically

can't do another one. Make a note of how many push ups you complete, and

move on to Week 3. Hope you're ready for the next level!




Week 3

You should be a little stronger than you were a couple of weeks ago and able to

complete considerably more push ups than your initial test.

If you managed 16-20 push ups in the latest test, follow column 1.

If you completed between 21 & 25, column 2 is for you.

More than 25 consecutive push ups? Excellent! You'll be following column 3.

If you're struggling with the program, don't lose heart. Some people will still be

doing less than 16 consecutive push ups, but this is ok. Just repeat the week you

struggled with until you're strong enough to move on to the next level - I promise

it will be worth your while!

week 3: pick the appropriate column depending on your latest test results


16 -20 push ups 21 - 25 push ups > 25 push ups

S E T 1 10 12 14

S E T 2 12 17 18

S E T 3 7 13 14

S E T 4 7 13 14




S E T 1 10 14 20

S E T 2 12 19 25

S E T 3 8 14 15

S E T 4 8 14 15






S E T 1 11 16 22

S E T 2 13 21 30

S E T 3 9 15 20

S E T 4 9 15 20



PRINT WEEK 3

Hopefully you made it safely through the third week and you're ready to move on

to Week 4. Keep up the great work - you're halfway through the program and

well on your way to performing one hundred consecutive push ups.

Let's continue with the program take a look at Week 4.





Week 4

Week 3 is now comfortably behind you and it's time to start Week 4. Continue by

following the same column of exercises as you did last week.

At the end of Week 4 it will be time to perform another exhaustion test. You

should know what to do by now - simply perform as many good-form push ups as

you can comfortably manage before you're unable to perform another one. As per

the end of Week 2, stress your system by all means, but please don't go beyond

the safety limit.

The number of push ups you complete will determine which level of the program

you'll start in Week 5. Make sure you perform this test within a couple of days of

completing Week 4.

week 4: pick the same column as you did in week 3


16 -20 push ups 21 - 25 push ups > 25 push ups

S E T 1 12 18 21

S E T 2 14 22 25

S E T 3 11 16 21

S E T 4 10 16 21




S E T 1 14 20 25

S E T 2 16 25 29

S E T 3 12 20 25

S E T 4 12 20 25



D A Y 3





R E S T 1 2 0 S E C O N D S B E T W E E N E A C H S E T ( L O N G E R I F R E Q U I R E D )

S E T 1 16 23 29

S E T 2 18 28 33

S E T 3 13 23 29

S E T 4 13 23 29



PRINT WEEK 4

Ok, time for another exhaustion test. You should be feeling much stronger now

than your initial test 4 weeks ago. Make a note of how many push ups you

complete, and move on to Week 5.




week 5

Depending on the results of your latest test, continue with an appropriate week

and column, even if it means you have to complete Week 3 or Week 4 again.

If you managed 31 - 35 push ups, follow column 1.


More than 40 consecutive push ups? Great work! You'll be following column 3.



31 - 35 push ups 36 - 40 push ups > 40 push ups

S E T 1 17 28 36

S E T 2 19 35 40

S E T 3 15 25 30

S E T 4 15 22 24




S E T 1 10 18 19

S E T 2 10 18 19

S E T 3 13 20 22

S E T 4 13 20 22

S E T 5 10 14 18

S E T 6 10 14 18

S E T 7 9 16 22



D A Y 3





R E S T 4 5 S E C O N D S B E T W E E N E A C H S E T ( L O N G E R I F R E Q U I R E D )

S E T 1 13 18 20

S E T 2 13 18 20

S E T 3 15 20 24

S E T 4 15 20 24

S E T 5 12 17 20

S E T 6 12 17 20

S E T 7 10 20 22



PRINT WEEK 5

Surprise, surprise, it's time for another exhaustion test. Week 5 was a tough one,

and if you've made it this far, you're getting close to reaching your goal. If you're

able to perform more than 45 consecutive push ups, feel free to move on

to Week 6. Couldn't quite manage 45? No problem, just repeat the week and you

should be ready to go after another three workout days. Good luck!




Week 6

Depending on the results of your latest test, continue with an appropriate week

and column, even if it means you have to complete Week 5 again.

If you managed 46 - 50 push ups, follow column 1.


More than 60 consecutive push ups? Tremendous! You'll be following column 3.



46 - 50 push ups 51 - 60 push ups > 60 push ups

S E T 1 25 40 45

S E T 2 30 50 55

S E T 3 20 25 35

S E T 4 15 25 30




S E T 1 14 20 22

S E T 2 14 20 22

S E T 3 15 23 30

S E T 4 15 23 30

S E T 5 14 20 24

S E T 6 14 20 24

S E T 7 10 18 18

S E T 8 10 18 18






S E T 1 13 22 26

S E T 2 13 22 26

S E T 3 17 30 33

S E T 4 17 30 33

S E T 5 16 25 26

S E T 6 16 25 26

S E T 7 14 18 22

S E T 8 14 18 22



PRINT WEEK 6

Well? Did you make it through Week 6? If you did; congratulations - you should

be very proud of your achievements and ready for one final test.

If you struggled with Week 6 (many people do), no problem, just repeat the

appropriate week and try again. Maybe an extra couple of days rest will benefit

you?




http://www.hundredpushups.com/finaltest.html

Final test

If you're reading this page you should be very proud of your achievements and

ready for one final test. As you're well aware, the program you've been following

is called One Hundred Push Ups and that's what this final test is all about.

To perform the test, simply execute as many good-form push ups as you can. If

you've completed the six week program with no cheating and no short cuts,

experience has shown that you should be strong enough to perform one hundred

consecutive push ups!

After completing Week 6 of the program, treat yourself to a day or two of rest.

Eat well and maintain good hydration. Try not to perform any exercises or tasks

around the home that will drain you of energy - you'll need every ounce of

strength to meet your goal. Ready?

Take your time, don't rush and focus on performing ten push ups at a time.

Breaking the magic hundred into smaller chunks will make the goal more

achievable and give you more chance of success. Maintain good form and don't

hold your breath. It sounds simple, but just take it one push up at a time until

you reach one hundred! If you start to feel shaky, take a few deep breaths and

regain your composure before starting again. Good luck - I know you can do it!!

Just in case you didn't manage the hundred, I would suggest going back a couple

of weeks in the program and building up your strength again. Maybe Week

5 orWeek 6 would be good for you and help regain your confidence? Don't give

up though, you're closer than you think!






What's next?

So, you’ve successfully completed one hundred consecutive push-ups, and

naturally you’re feeling pretty pleased with yourself. Nothing wrong with that;

you’ve worked very hard to achieve the goal!

I would also hazard a guess that you have noticed some pretty significant

changes to your body – your chest will be more defined, shoulders broader and

arms toned and hard. Your abdominal muscles should be firmer, posture more

upright and your energy level higher.

The amazing thing is, you are just getting started. Think what you will be able to

accomplish with regular, long-term exercise if you can achieve so much in as little

as six weeks of doing push-ups.

Some people will be happy to have conquered the challenge and be content to

find some other program to follow. This is completely fine, as variety of exercise

will keep individuals motivated for longer periods. Why not look around for a

basic weight training plan, or new aerobic activity to try out? Train for your first

5k, take up yoga or join a local swimming club. The possibilities are endless, but

hopefully you now have the confidence and base fitness to tackle almost

anything.

Others, not content with doing one hundred push-ups, will strive to reach 150,

200 or even more. For you people, I recommend restarting the main training plan

and following along as you did the first time around. The only difference should

be to increase the maximum set at the end of each workout. Not only will this

help maintain your current fitness level, but it will maximize your strength gains

and take you to new heights. The sky is the limit if you keep challenging yourself!

Finally, if you’re looking for more variety, and are keen to hone in on your muscle

development, it would be worthwhile to tackle the hundred push-ups program

performing advanced push-up variations that will really provide a challenge. For

example, choose wide or diamond push-ups to target chest development, or one-

armed push-ups to develop strong forearms and chiseled triceps.

The main thing is to keep exercise fun and change up the routine every couple of

months. Typically, after 6-8 weeks, your body will have made all the adaptations

it is going to make from that particular plan. You will need to “shock the system”

to keep making improvements and strength gains. Also, it is always wise to take

a week or so of complete rest every 2-3 months - there is nothing like a short

break to recharge yourself both mentally and physically.

one hundred push ups training program

Documents

wall push ups

bench push ups

knee push ups

regular push ups

alternative push ups

push ups program

push ups plan

type of push