Everyone recognizes or has an idea about what’s an excellent exercise for their body. What if I could convince that a great and beneficial exercise is a routine of 100 pushups a day? Yes, 100 pushups a day. It’s a simple and solid way to strengthen multiple muscles of your body. Now it takes more than just 100 pushups a day to keep the doctor away. You have to eat right and stay well hydrated, but you can start on the path to good health by performing 100 pushups. We will provide you with some information that will open your mind on the benefits and variations of this exercise.
How Pushups Aid in Health
With so many modern theories on what exercises are good for you, what health plans help you and what fad diets hurt you, let’s break down what pushups can do for your body and health. Some exercises can undoubtedly help your body. Also, exercise is typically a good stimulant for your cognitive ability.
A Harvard study says exercise is good for the brain. Now we’re not saying the more pushups you do, the better your mind will work, but routine workouts are very beneficial. Many studies have suggested that the parts of the brain that control thinking and memory (the prefrontal cortex and medial temporal cortex) are in greater volume in people who exercise versus people who don’t.
A notable neurologist agrees. “Even more exciting is the finding that engaging in a program of regular exercise of moderate intensity over six months or a year is associated with an increase in the volume of selected brain regions,” says Dr. Scott McGinnis, a neurologist at Brigham and Women’s Hospital and an instructor in neurology at Harvard Medical School.
So, what about pushups? We’ve looked at the extensive research that has been done on the health benefits of 100 pushups a day and the wonders it can naturally bring to your chest size. The plusses are as follows:
- Increases functional strength
- Causes muscle-stretching for health and vitality
- Enhances your cardiovascular system
- Improves your posture
- Prevents lower back injuries
These are just some of the health outcomes that can be attained from performing 100 pushups a day. Doing these pushups daily can build your body’s muscle mass and can help you achieve greater balance.
Note: It will not be easy to perform 100 pushups a day, so you might need to divide them into four sets of twenty-five push-ups. Trying a 100-pushup-a-day exercise routine could burn out some of your major and minor muscle groups. Any exercise you do can be harmful, if you don’t get rest or let the muscle rest. Be sure to give your muscles the proper nutrients and enough healing time in order to allow your muscles to build. Also, don’t rush into any workout because you’re ready for results. Take your time so that you can exercise pain-free and get no injuries.
Types of Push Ups
Are you someone who envisions their workout before completing it? What about when you overhear the word, “pushup,” do you automatically think of the conventional pushup that has that universal form? We all know the traditional version is beneficial, but there are so many pushups you can do that work out various parts of your body. Why not give these other versions of pushups a try? You can distinguish how they fit into your fitness routine or progress.
These are the ten kinds of pushups:
- Decline pushups-front shoulders and your upper chest.
- Incline pushups-lower and middle of your chest.
- Medicine ball pushups-core, chest and arms.
- Stability ball pushups-core and stabilization
- BOSU pushups-abs and back
- Windmill pushups-chest and shoulders
- Clap pushups-cardio and chest
- Diamond pushups-middle of the chest and triceps
- Staggered pushups-arms and chest
- Spiderman pushups-abs and chest
We suggest you perform at least five types of pushups during your workout. Yes, there are more variations of pushups out there, but we’ve provided you with some to encourage you to get started on your 100-pushups-a-day journey.
How to Properly Perform 100 Pushups a Day
How do you correctly perform a pushup? Some say in the standard way, in “plank” position. Variations of this exercise can make it easier or more difficult. All pushups will work your triceps, chest, back, shoulders and possibly your legs. Yes, your arms will get a workout, but you will not get bigger biceps from doing 100 pushups a day. Pushing with your arms works the triceps, the muscles on the back of your arms. To work your biceps, you need to pull—not push—with your arms by doing other exercises, like pull-ups and chin-ups. Daily proper form is very important to build that muscle correctly.
To perform a pushup, first, get down on the ground. Then, place your hands at a slightly wider distance than shoulder width apart. Now, depending on your strength and experience, your hands should be at a comfortable angle for you. You can also turn your hands inward slightly, if it’s less stressful on your wrists. You should set your feet in a way that feels right and comfortable to you. For some, that might be shoulder width apart. For others, a comfortable position may be with your feet touching. The wider apart your feet, the more stable you’ll be for your pushups.
In the correct position, your body is in one giant straight line, from the top of your head down through your heels. Your butt shouldn’t be in the air at all. Your core will be engaged during the pushup, so your body should stay in that straight line. (If you’ve been doing pushups incorrectly, this might be a big change for you.)
Your head should be facing straight ahead of you—not down. They say on Google, “If you’re doing them [pushups] right, your chin should be the first part of your head to touch the floor, not your nose.” Looking up helps you keep your body in line, but you can look down, if that helps you concentrate. At the top of your pushup, your arms should be straight and supporting your weight. You’re now ready to do a pushup.
Managing Your Workout Routine
Having a proper workout routine for your 100 pushups a day is key. When you wake up in the morning, perform twenty-five pushups right away, to get the blood flowing. However, performing pushups to build strength and muscle size requires more intensity.
Also, we recommend 100 pushups a day. Doing too many pushups daily can cause too much stress on your muscles, leading to atrophy or a loss of muscle tissue. It’s recommended that you rest for one day between workouts. This is necessary for most people. Beginners may need two or three days of rest between workouts. If soreness still occurs, you may need to take an additional day of rest—to ensure that your muscles heal correctly. Eat a healthy diet rich in protein, carbohydrates and healthy fats to boost speedy recovery times.
So, are you up for it? Doing 100 pushups a day is a commitment that will lead to some changes in your body. When you do 100 pushups a day, it will help with your toning. (Unfortunately, it will not get you ripped, if you’re looking to gain size.) If you want to build muscle mass, do these pushups and add more resistance. If you want to slim down, perform the pushups with some cardio exercise.
Also, vary your routine. In a world full of pull-ups and muscle-ups, how about trying some of the ten versions of pushups we’ve listed? Yes, there are ten kinds of pushups yet these ten variations all have the same intent: working your chest, although some we listed hit other areas of your body. You can get the workout you specifically desire by doing different variations of these pushups—in order to reach your 100 pushups a day. No, you don’t have to do all ten or even five; you can find one or two you like. That way, you can switch it up and not have a boring workout.
It might be tough at first, but if you commit to doing 100 pushups a day for 5 or 6 days a week, doing these pushups will become all-too-easy before you know it.
So many factors gauge whether you will get what you are striving for from doing 100 pushups a day: more muscle mass, the feeling of being stronger or simply the ability to wear all of the tight shirts you want?!? Your choice. However, what is almost certain is that your appearance will change—slowly—because it will take time before you see noticeable results. It is a trial-and-error process. Keep a daily chart of your progress, so you’ll be able to see how much muscle growth you’ve gained by the end of your journey.
Also, do not feel obligated to do this exercise, but if you want results, you should give 100 pushups a day a try. Always—before attempting any workout routine, speak with your doctor.