Pushups are one of the most effective exercises to strengthen your upper body, and the “100 Pushups Challenge” is a great way to push your limits and see actual results.
Here we’ll explore the benefits of pushups, explain how to do them properly, and provide tips on avoiding common mistakes and injuries.
Benefits of Pushups
Pushups are a simple and helpful way to work your chest, shoulders, triceps, and core muscles.
They require no equipment and can be done anywhere, making them a popular exercise for people of all fitness levels.
Pushups can also enhance your posture, increase bone thickness, and help you burn calories and build muscles.
100 Pushups Challenge
The 100 Pushups Challenge is a popular workout program that challenges you to complete 100 pushups in a row.
The challenge is designed to increase your strength and endurance, and it can be a great way to push yourself and see actual results.
This challenge can be modified for beginners or advanced fitness lovers and can be done anywhere, making it a suitable and effective workout option.
How to do a Proper Pushup
- For a proper pushup, get into a plank position with your hands shoulder-width apart and your feet hip-width apart.
- Lower your body down towards the ground while keeping your core engaged and your elbows close to your body.
- Push back up to the starting position while exhaling.
- Repeat for the desired number of reps.
Tips to Avoid Common Mistakes and Injuries
To avoid common mistakes and injuries when doing pushups, keep your back straight, engage your core muscles, and keep your elbows close to your body.
It’s also essential to avoid arching your back or letting your hips sag.
Start with a modified pushup if you’re a beginner, and gradually work up to a full pushup.
Be sure to warm up before starting your workout, and listen to your body to avoid overexertion or injury.
Pushup Variations
Pushups are a bodyweight workout that can be done anywhere, anytime, without exercise gear.
Here are some of the most common pushup variations to include in a workout routine:
Diamond Pushups
This pushup variation targets the triceps and chest.
How to Do a Diamond Push-Up?
- Start in a high plank position with your hands close together and your thumbs and index fingers forming a diamond shape.
- Lower your body down towards the floor.
- Keep your elbows close to your sides, and push back up to the starting position.
Incline Pushups
This variation is excellent for beginners or those targeting the upper chest and shoulders.
How to Do an Incline Push-up?
- Start in a high plank position with your hands on an elevated surface, such as a bench or step.
- Lower your body towards the surface and push back to the starting position.
Decline Pushups
This variation targets the lower chest and triceps.
How to Do a Decline Push-up?
- Start in a high plank position with your feet on an elevated surface, such as a step or bench.
- Lower your body towards the floor and push back to the starting position.
Each pushup variation offers unique benefits and targets, and different muscle groups.
Incorporating a variety of pushups into your workout routine can help prevent plateauing and keep your muscles challenged.
Wide Grip Pushups
This variation targets the chest, shoulders, and triceps.
How to Do a Wide Grip Push-up?
- Start in a high plank position with your hands wider than shoulder-width apart.
- Lower your body towards the floor.
- Keep your elbows at a 45-degree angle, and push back up to the starting position.
100 Pushups Challenge for Beginners
The 100 Pushups Challenge is a popular fitness challenge that involves doing 100 pushups a day for 30 days.
However, this challenge can be daunting for beginners or those new to fitness. Here’s how to modify the challenge for beginners:
- Start with a smaller number of pushups, such as 10 or 20 per day, and gradually increase the number of reps each week.
- Take rest days to allow your muscles to recover and prevent injury.
- Focus on proper form and technique rather than speed or quantity.
- Incorporate pushup variations into your workout routine to prevent plateauing and keep your muscles challenged.
Here’s a sample workout plan for beginners:
| Week 1 | 10 Pushups Daily |
| Week 2 | 15 Pushups Daily |
| Week 3 | 20 Pushups Daily |
| Week 4 | 25 Pushups Daily |
Remember to take rest days as needed and focus on proper form and technique. Starting with a modified version of the challenge can gradually help build strength and endurance, making it a safe and effective way to improve your fitness level.
Pushup Challenge Meal Plan
Fueling your body with the proper nutrients is necessary to get the most out of the 100 Pushups Challenge.
Here’s a sample meal plan that includes foods that are high in protein and other nutrients to help build and repair muscles:
Breakfast
- Oatmeal with almond milk, banana, and almond butter
- Hard-boiled egg
- Green tea
Snack
Greek yogurt with berries and honey
Lunch
Grilled chicken breast with roasted sweet potatoes and green beans
Mixed greens salad with balsamic vinaigrette
Snack
Apple slices with almond butter
Dinner
Baked salmon with quinoa and roasted vegetables
Mixed greens salad with lemon vinaigrette
Snack
Cottage cheese with sliced almonds and dried cranberries
Drink plenty of water throughout the day to stay hydrated and energized.
The Takeaways
Including pushups in your workout routine can help improve your upper body strength, posture, and overall fitness.
The 100 Pushups Challenge is a popular fitness challenge that can help build strength and endurance, but it’s essential to start with a modified version for beginners and focus on proper form, rest days, and nutrition.