What's your goal? 100 pushups in a week, a day,
an hour, 10 minutes, non-stop or 100 pushups
a day for 30 days? Use the pushups plan calculator
below to create an instant custom plan, for your
personal 100 pushups goal. The video explains all.
You are about to amaze yourself!
I've been doing pushups from the age of 14 to 61 so that's 47 years. I've used my experience (and I'm learning every day) to give you a pushups plan that works. It will work for all ages and skill levels... but, only if you follow it, specifically, exactly, step by step, consistently.
So please read this whole page, trust the process, be patient, and you will be amazed!
It's important to start with a pushup style to suit your age and fitness level. Choose a pushup style where you can do at least 6 repetitions. eg. Pushups (pushoffs) from a wall, kitchen bench, chair, knees, wide or narrow hand postion...
If you fail to aim, you aim to fail. So choose a very specific target or goal. Eg: 100 Pushups in a WEEK, a DAY, an HOUR, 10 MINUTES or 100 non-stop pushups. 100 pushups a day for 30 days. Focus on your target. Do it with a friend.
Scroll down and enter your best pushups total (for the style you choose) in the Pushups Plan Calculator. This is not a total you reach after you collapse into a sweaty heap on the floor. After a brief warmup, go till you struggle to do 1-2.
You are now about to amaze youruself. Stick to the plan. If you're feeling super fit one day, then just stick to the plan. If it's hard work, stick to the plan. Remember, the Pushups Plan Calculator will build progressive overload so be patient.
When you enter the maximum number of pushups you can do now
into the white "Enter here" box in the table below
you will have an instant 6 week plan to work towards your first 100 pushups
and a new maximum pushups number to aim for
Narrow hand position or wide hand position?
Many people start with the wide style of pushup as it's easier than narrow pushups. More emphasis on outer chest and shoulders. Hands position is a little wider then shoulders. Fingers pointed forward and a little outward. For a balanced workout, challenge yourself do learn both styles. For both styles, keep your core tight and body straight through the whole movement.
Recommended by some as the best form of pushup. Harder to do than wide hand position pushups. Involves higher activation of chest (more inner chest) and triceps. Elbows are close to sides. Hands shoulder width. Hands positioned straight or with fingers pointed slightly outward. Pushups in the narrow hand position places more stress on the elbow and requires more strength.
Do not take risks. Adjust your goal to match your age and fitness level.
New to pushups? Do wide or narrow hand position but with knees on the floor. Or, place your hands on the back of a strong chair or the kitchen bench, or even lean into a wall. Wide is easiest. As long as you're pushing UP, it's a pushUP! Need a challenge? Do narrow, tiger, archer, diamond, decline, one handed...
For example, some big arm circles (not too fast), walk around, stretch, jog on the spot, shoulder shrugs, go to the pushup position 1-2 times or do 1-2 small sets. If you're a gym fanatic, do your full chest work out first then... just kidding! But if you plan to do larger numbers, do some build up sets. eg. 10, 15, 20 + 20. Rest.
Once you start, unless you feel pain or breathlessness, then push through your sets till they are done. If you cannot do the exact number for each set with 60 seconds rest then reduce your starting number and create a new plan. The formula in the calculator will give you success only when you follow the plan.
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