How to do a hundred pushups

11-20 Push Ups

If you did 11-20 push ups in the test
Day 1
60 seconds (or more) between sets
Day 4
60 seconds (or more) between sets
set 1 8 set 1 12
set 2 9 set 2 14
set 3 7 set 3 10
set 4 7 set 4 10
set 5 max (minimum 8) set 5 max (minimum 15)
Minimum 1 day break Minimum 1 day break
Day 2
  90 seconds (or more) between sets
Day 5
90 seconds (or more) between sets
set 1 9 set 1 13
set 2 10 set 2 15
set 3 8 set 3 11
set 4 8 set 4 11
set 5 max (minimum 10) set 5 max (minimum 17)
Minimum 1 day break Minimum 1 day break
Day 3
120 seconds (or more) between sets
Day 6
120 seconds (or more) between sets
set 1 11 set 1 14
set 2 13 set 2 16
set 3 9 set 3 13
set 4 9 set 4 13
set 5 max (minimum 13) set 5 max (minimum 19)
Minimum 2 day break Minimum 2 day break

The Versatility of Push-Ups

Push-ups are a flexible exercise with numerous variations that can target different muscle groups effectively. The basic push-up engages the chest and triceps, but by simply adjusting the hand position, you can focus more on either of these muscle groups. A wider hand position emphasizes the chest muscles, while a narrower position concentrates on the triceps.

You can further modify push-ups to increase their difficulty and effectiveness. Elevating your feet, for instance, adds focus to the upper chest and shoulders, providing a fresh challenge and encouraging the growth of different muscle fibers. Additionally, incorporating explosive movements, like claps between reps, introduces a plyometric element that fosters agility and power, activating the fast-twitch muscle fibers essential for quick, powerful movements.

Moreover, push-ups are adaptable to various fitness levels. Beginners might start with knee push-ups, which lessen the upper body load, making the exercise more manageable. On the other hand, experienced individuals might try advanced versions like the one-arm push-up, requiring substantial strength and balance.

Furthermore, push-ups aren't restricted to fitness routines; they can also be a rehabilitative tool, helping to restore functional strength and mobility in people recovering from injuries. Also, athletes across disciplines tailor push-up variations to meet the specific demands of their sport, illustrating the exercise's role as a versatile training tool.

In summary, push-ups are a diverse and adaptable exercise, suitable for a wide range of fitness levels and objectives, showcasing themselves as a practical tool for both fitness and rehabilitation.