How to learn to do 100 push-ups in one set? - Life hacker

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Iya Zorina

Lifehacker's fitness expert.

There is no particular secret: you need to do push-ups, gradually increase the number of repetitions and rest so that the muscles have time to recover.

We have compiled a simple program according to which you can practice until you reach the desired weave. Exercise 3-4 times a week, rest 24-48 hours between sessions.

First, push to the maximum - as many times as you can. It is best to do this on fresh muscles, so rest for at least 24 hours after your strength training.

Then, increase your maximum by two and break into four sets. Do the first two more times than the last. In the fifth approach, do the maximum number of times (max). Rest 90-120 seconds between sets.

Example: During the test, you did 12 push-ups per set. 12 × 2 = 24 times. You can divide it into 7-8-5-4-max or 7-7-5-5-5-max.

In subsequent workouts, add to each approach once. That is, during the second workout you will need to do 8–8–6–6 –max, during the third workout - 9–9–7–7 –max, and so on.

If you cannot complete the set number of times, after rest, do this workout again. Do it until you can, and then increase the reps again.

And do not forget about the technique: do push-ups in the full range, do not spread your elbows to the sides, and make sure that your lower back does not fall through. It is better to do fewer reps than to suffer from pain in the shoulders and lower back. You can see the technique in this article.

If progress stops and you cannot handle the new number of repetitions for several sessions in a row, try to supplement your workouts with other types of push-ups: an unusual load will help you move with the dead points.

Try wide and narrow push-ups, explosive push-ups, and more. You can look at different types of exercises in this article.