One Hundred Pushups

100PU

According to the website, “Hundred Pushups is the ultimate program to train the body to go from just one pushup to 100 consecutive reps in less than two months — sculpting muscles in the chest, abs, back, glutes and arms without a single piece of unwieldy equipment.”

First step is the initial test to see how many pushups you can do. This will tell you where to start the fitness program.  Proper form is important:

The 5 step guide to a Perfect Pushup:

  1. Hands: Shoulder-width apart or slightly wider.
  2. Feet: Together at a comfortable spacing. Keep your body in straight line (no sticking your butt in the air).
  3. Face: Look straight ahead or at the ground 10 feet in front of you (don’t look down)
  4. Elbows: Bend your arms until your elbows are at a 90 degree angle (don’t forget to keep them in!).
  5. Arms: Fully extend your arms without locking them out completely.

Once you have done as many pushups as you can, you look at the chart to see your rank.  This tells you how many pushups to do each day. The next day you can start the program. Each day you do the number of pushups it tells you to, taking a 30 second break in between each of five sets.  For the last set you do at least how many it says to. You follow the program 3 days a week for 2 weeks then do another test, make any adjustments in your program, and continue for another 2 weeks.  After 4 weeks you perform another test, make any adjustments, and continue for another 2 weeks, for a total of 6 weeks.

AGE <40 40-55 >55
RANK 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 >125 >100

My mom and I both decided to take the 100 push up challenge.  For the initial test, I was able to do 12 pushups and my mom did 9 (not “knees pushups”).

This put us both in the Second Rank.  We only did the program for two weeks and then did a second test to see if we could do more pushups than in the initial test.

Here is the program we followed:

Daniel Heather
Initial test 12 9
Week 1 10/12/7/7/9+ 6/6/4/4/5+
Week 2 14/14/10/10/15+ 9/11/8/8/11+
Test 2 14 11

As you can see, after two weeks we did another test and we were both able to do two more pushups than in the initial test.  If we had continued for another four weeks we are sure we would improve, but not sure if we could get up to doing 100.

Even though pushups get your heart working because you are working lots of big muscles, it isn’t really a good exercise to get your heart rate up.  It is more strength training than heart training.

Once you can do a good number of pushups, you should keep doing some when you work out, but it should not be the only exercise you do.

Why Pushups are good for you

Pushups are an easy exercise that doesn’t need any equipment.  It strengthens your arms, legs, chest, back, glutes and abs all at once.

what-muscles-do-push-ups-work

This is a good program for teenagers because you don’t have to go to a gym or need any equipment.  You can do pushups anywhere, for free.

Doctors and Fitness experts agree that pushups are good for you.  They give you:

  • Upper Body Conditioning
  • Core Strength
  • Increased Bone Mass
  • Increased Metabolic Rate

“One of the reasons the push-up has endured so long is it’s cheap, it’s easy, it doesn’t require any equipment, it can work multiple parts of the body at the same time — and pretty much everyone, from beginners to athletes, can derive benefits,” says personal trainer Jonathan Ross, a spokesman for the American Council on Exercise (ACE).

 

Sources:

http://www.csep.ca/CMFiles/Guidelines/CSEP_PAGuidelines_youth_en.pdf

http://hundredpushups.com/index.html

http://impossiblehq.com/the-unauthorized-guide-to-one-hundred-pushups/

http://www.webmd.com/fitness-exercise/doing-the-perfect-push-up

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