10 Ways to Get 100 Push Ups
As you’ve probably seen a lot of people are doing the 100 Push Ups a Day Challenge. Now the funny thing is I never intended this to be a formal challenge but then next thing you know people started going crazy with it. (Guess some people forgot to take their medicine, lol. Hey, no offense. I said, NO OFFENSE.).
Anyway, I wanted to offer a few quick but useful ideas on how to get the most out of this challenge by structuring things up a bit. So, here are 10 ways to get 100 push ups.
10 Ways to Get 100 Push Ups
Density set. 100 push ups in as few sets as possible.
Cadence set. 10 minutes, on the minute, every minute, for 10 minutes.
Partner “I go, you go” ladder. 1 rep, 2 rep, 3 rep, etc. Go as high as you can with good form, then reset, and start again, until 100 reps are reached.
Tempo set. However many reps you can perform at a time with the tempo of 2 seconds down, 1 second up.
Explosive hands elevated push ups. These should be speedy and reactive. As soon as you land, blast off again.
The “work up an appetite” approach. 25 (or so) reps before every meal.
Push ups 3 ways. One rep in the diamond position, one rep in standard position, one rep in wide grip position. Repeat until 100 reps are achieved.
3-stage push up drop sets. Start off with feet elevated push ups. Perform as many reps as possible. Then, without resting, go to standard push ups. Again, as many reps as possible. Finally, Hindu push ups. Repeat until 100 total reps are achieved
Another variation on that last one: Dive bomber, standard push up, Hindu push up – repeat until 100 reps are achieved.
Varied intensity sets. 10 one arm push ups (5 each arm), 10 diamond push ups, 30 feet elevated push ups, 50 standard push ups.
The Burpinator. 100 burpees WITH a full push up every rep.
Variations like these are important because they force you to emphasize different things like strength or conditioning or hypertrophy or mobility as you go along in the challenge. That way you are reaping a wider array of benefits (and preventing overuse) while getting stronger and better at this very fine exercise.
OK, that should be enough to get you started. If you want more (believe me, you do!), then see the PS.
– Pat
And Now: 100 Ways to Get 100 Push Ups
PS – OK, we’re at the PS. Huzzah!
So, let me tell you something very cool and interesting. Please scoot in.
Now, if you are on my email list you probably already heard about this, but suppose you’re not. Suppose you’re somebody who doesn’t know what’s best for themselves. Suppose you’re that person.
Well, here’s the secret I just announced to the horde.
I have recently put together a cool and fantastic guide on 100 Ways to Get 100 Push Ups. These 10 ways above are actually from that guide…
Now here is the coolest part about all of this…
I am actually giving away this”cool and fantastic” guide to anybody who pre-orders a copy of my upcoming book How to Be Better at (Almost) Everything, so that you can get the most out of this 100 reps a day push up challenge.