I’m sure you’ve heard of doing 100 push-ups every day and seen it discussed in a great number of articles and videos on YouTube.
Doing 100 push-ups each and every day for a period of thirty days is one of the more common ways to complete the activity.
You can’t help but be impressed by the physical changes that have occurred in the bodies of those individuals who perform 3,000 push ups per month.
But before you go and join the fun, I have a question for you: When you do those push-ups, should you do them all at once or space them out throughout the day?
What Exactly Is A Push Up?
The upper-body muscles, in particular the chest, shoulders, and triceps, are targeted by the calisthenic exercise known as the push-up. This exercise works the muscles by utilizing the body’s own weight as resistance.
Starting in a plank posture with your hands and toes on the ground, your arms should be straight and your hands should be shoulder-width apart. From this position, you will complete a push-up.
After that, you will bring your body closer to the ground by bending your arms while maintaining a straight back and keeping your elbows in close proximity to your sides.
When your chest has reached the ground, you will immediately begin to straighten your arms in order to return your body to the starting position.
One iteration of this pattern is now finished.
Push-ups are one of the most common exercises for developing strength and endurance since they can be adapted to suit individuals of varying fitness levels and can be performed anywhere without the need for any equipment.
What Are The Advantages Of Performing Push-Ups?
There are various advantages to doing push-ups, including the following:
- Push-ups are an excellent exercise for developing upper-body strength, particularly in the chest, shoulders, and triceps. You can improve your muscular endurance and build more overall strength if you execute push-ups on a consistent basis.
- The core muscles, especially the abdominals and the muscles in your lower back, are also engaged when you perform push-ups. Your general stability and posture will improve as a result of doing this exercise.
- Because push-ups can be performed anywhere and do not require the use of any equipment, they are an extremely convenient form of exercise that you can perform at your house, at the gym, or even while you are traveling.
- Doing push-ups in a manner similar to high-intensity interval training (HIIT) might help you elevate your heart rate and give your cardiovascular system a good workout.
- Having stronger muscles in the upper body might assist reduce the risk of injury when performing regular activities like carrying groceries or lifting objects.
- Doing push-ups regularly will help you tone your chest, arms, and shoulders, which can give your upper body the appearance of being leaner and more defined.
- Because push-ups require you to move through a full range of motion, they are an excellent exercise for improving your flexibility and mobility.
In general, push-ups are a multipurpose workout that can deliver a wide variety of health benefits to the body. Because they can be altered to accommodate a wide variety of fitness levels and objectives, they are a perfect supplement to any existing workout routine.
A larger degree of muscle fatigue can be produced by performing a certain number of push ups all at once, which is the optimal training method for gaining muscle mass.
On the other hand, once fatigue sets in, there is a possibility that your form will start to deteriorate.
Because you are less likely to experience muscular tiredness if you perform your push-ups multiple times throughout the day, this type of training is not as effective for adding muscle mass.
Yet, it is quite likely that your technique will improve, which will result in improved performance and a reduced risk of injury.
How Skilled Are You When It Comes To Performing Push-Ups?
To tell you the truth, there is no single, definitive answer to the question of how one should perform push-ups.
To a large extent, the answer to this question is determined on your level of expertise in completing push-ups.
As an illustration, if you are particularly proficient at push-ups and are able to accomplish 50 reps of push-ups per set, then doing 100 push-ups per day might not make a major difference in your fitness level.
On the other hand, if you are not very good at push-ups and can hardly do more than three to five repetitions, then performing 100 push-ups may seem like an unachievable objective for you.
So, there is most certainly no such thing as “one size fits all.”
Having said that, this information also provides us with a hint as to how you ought to be carrying out those 100 push ups per day based on the physical abilities you already possess.
If You’re Comfortable Doing Push-Ups.
Hence, if you are capable of performing a high number of push ups in a single set, it would be more beneficial for you to perform that 100 push ups in a single set.
It’s possible that if you do them at different times throughout the day, you’ll only end up doing two or three sets of pushups, meaning that you won’t be pushing yourself to your full potential.
You really ought to be working up to a more challenging variety of push ups, as that is what the situation calls for.
Hence, if you are physically fit and athletic, perhaps your 100 push ups should be completed with weights, on the TRX, with a descent, using plyometrics, archer positions, spiderman positions, and so on.
In a nutshell, you want those 100 push ups to be an extremely difficult challenge for you.
When You’re Not Really That Good At Push-Ups.
On the other hand, if you have trouble performing push-ups, executing 100 of them all at once may seem like an insurmountable challenge.
You might only be able to complete five repetitions of the push up exercise.
In order to complete 100 repetitions, you are going to need a significant amount of rest in between “sets.” If you don’t give yourself enough time to recover, you will experience muscle soreness far before the finish of the workout.
If this is the case, it is in your best interest to break up your push-ups and perform them at different times throughout the day.
You have a better chance of completing that 100 repetitions without having to worry about your technique breaking down or, even worse, getting harmed in the process.
Do 100 Pushups Throughout The Day.
Now, as I’ve already mentioned, individuals who have difficulty performing push ups or who may be relatively new to the exercise are the best candidates to complete 100 push ups spread throughout the day.
On the other hand, this is an excellent option for those of you who are already proficient at completing push-ups but would like to challenge yourself by working your way up to more difficult varieties.
In each of these scenarios, you are able to get the necessary volume without having to be concerned about your form becoming compromised.
In addition, you should really be able to “feel” as though you’ve worked your muscles without actually tiring them out.
You won’t get much benefit in terms of your muscles as a whole from doing this, but it will help you perfect your push-up form.
In addition, I believe that this is one of the most essential components of the training process.
To put it more succinctly, the more proficient you are with your technique, the greater the likelihood that you will be able to make progress with an exercise.
And here is the name of the game, which is progression, in case you were wondering.
Even if you are a total beginner at push-ups and you begin by dividing your push-ups up throughout the day, ultimately doing those 100 push-ups will begin to feel easy to you. This is true even if you start off by splitting your push-ups.
As an example, let’s say that you began your push-up routine by executing 10 reps of them 10 times every day.
After a few weeks of consistently working out, you’ll notice that everything starts to feel simpler, and the challenge of reaching 100 reps won’t seem quite as overwhelming as it did on the first day.
You now have the choice to either raise the volume of your workout, such as performing 11 push ups 10 times a day, or choose a variant that is more challenging.
On the other hand, you might be interested in “putting yourself to the test” by attempting to complete that 100 push-ups in a single, condensed session of training.
The important takeaway here is that regardless of how challenging you found the beginning of this process to be, in due time, your body will become accustomed to it, at which point you will need to ramp up the difficulty.
Thus, I would never propose that you merely stay to 100 reps throughout the day because you will ultimately reach a point of declining returns if you do this.
100 Pushups Done All At Once.
Hence, for those of you who are already proficient at performing push-ups, completing all of your reps at once is the most effective strategy.
In addition to this, it is an excellent method for bringing about muscular tiredness throughout your workouts, which can, in turn, result in increased muscle mass growth.
On the other hand, the likelihood of the form breaking down is higher, and this is unquestionably something that you should keep a close eye on.
The risk of damage is obviously the most serious consequence of having poor form.
Having said that, it is essential that you are aware of the fact that if your technique isn’t perfect, then you might as well be wasting your time doing repetitions.
In practice, even if you execute 100 push-ups, only approximately 60–70 of them will be regarded as “excellent.” This does not change the fact that you have accomplished your goal.
When performing a single set of push-ups, I believe that a decent rule of thumb is to stop approximately 3-5 reps before reaching failure and then move on to the next set.
Having said that, it is imperative that you keep in mind that it is possible that you will not be able to complete the same number of repetitions with each set.
As an illustration, if your maximum number of pushups is twenty, it is quite doubtful that you will be able to complete five sets of twenty pushups with a minute of rest in between each set.
In conclusion, there is also the element of time to consider.
Stick to doing those 100 push ups all at once if you just do not have the time available to dedicate to performing many sets of push ups each and every day.
On the other hand, if performing 100 push-ups is still difficult for you, set a timer for a certain length of time and then try to complete as many push-ups as you can in that time.
Safety Tips For Doing Push-Ups
When performing push-ups, it is important to keep the following safety considerations in mind:
- Be sure that you have properly warmed up your muscles by engaging in some modest aerobic activity and dynamic stretching before attempting push-ups.
- When you lower yourself to the ground, make sure that your body remains in a straight line from head to toe, that you engage the muscles in your core, and that you keep your elbows tight to your body. It is important to maintain a neutral spine and keep your hips from drooping.
- If you are new to push-ups or have limited upper body strength, you should begin with modified push-ups, such as knee push-ups, until you are able to complete a full push-up with the correct technique.
- To prevent overexertion and injury, gradually and gradually increase the amount of push-ups you perform over the course of time.
- Stop doing push-ups immediately and rest if you start to feel any kind of soreness or discomfort while you’re doing them. If the discomfort does not go away, you should get medical help.
- Don’t overdo it. Make sure to give yourself breaks when you need them, especially if you’re feeling exhausted or short of breath.
- To prevent injuries caused by overuse, you should switch up your regular push-up exercise with new varieties, such as incline or decline push-ups.
When completing any type of exercise, including push-ups, remember that safety is always the most crucial factor to take into consideration. By adhering to these precautionary measures, you can ensure that you derive the maximum benefit from your push-up exercise while simultaneously lowering the likelihood that you may sustain an injury.
If you are pressed for time or want to gradually increase your stamina, one alternative that you might consider is to perform 100 push-ups throughout the course of the day, but to break them up into a number of different sets.
This strategy enables you to partition the workout into segments that are more doable for you, and it also has the potential to improve your strength and endurance over time.
On the other hand, performing a big number of push-ups in a single set may bring greater benefits in terms of muscle strengthening and intensity than performing a smaller number of push-ups in multiple sets.
If you are able to complete the push-ups with good form and control, doing 100 push-ups in one set can be a demanding and effective approach to increase strength and muscle mass. This is especially true if you are able to perform the push-ups in a controlled manner.
On the other hand, this approach can take up more of your time and call for a longer period of time to warm up and recover.
In the end, the method of doing push-ups that is ideal for you is the one that works best with your schedule and your objectives and that enables you to complete the exercise with the correct form and under your own control.
Listen to your body and make adjustments to your routine as necessary to prevent injury and overexertion. Whether you do 100 push-ups throughout the day or in one set, make sure to listen to your body and adapt your routine as necessary.
In most cases, our muscles are able to fully recuperate after having rested for forty-eight hours. Hence, if you are performing one hundred push-ups every day, your muscles are not getting enough time to recuperate, and you will experience a greater sense of exhaustion throughout weeks three and four of the program. And it is precisely during the period of recovery when muscle fibers expand and become more dense.
If you are seeking for a reliable fitness regimen to stick to, doing pushups on a daily basis can be an excellent option to consider. If you do pushups on a daily basis, you should see improvements in the upper body strength you have. Always adding new variations of pushups to your routine so that you may get the most out of your workout.
Although spreading out the 100 reps over the day may help you build strength, doing all 100 in one sitting will increase your fitness, strengthen your muscles, and help you control your weight.