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Working Towards 100+ Pushups
Written by Robert C. Shouse and reprinted from misc.fitness.weights. Through multi-staged training with different types of pushups, one should be able to increase the number of pushups you can do significantly.
DISCLAIMER: Below are the things I have practiced and the results I've achieved. The same results/effects will not necessarily be achieved by anyone practicing the same way. No physical responsibility is assumed for anyone attempting this routine.
From past experience with martial arts one way to increase the amount of push-ups you can do is by doing partials while alternating with different types of push-ups. This routine assumes that you are able to do 30 complete push-ups with out resting. By partials I mean restricting the range of motion to just under 1/2 of a complete rep. Always touch the floor with your chest (when possible) and come up almost half-way then back down. A sample routine would look like this:
- Week 1 & 2: Every other day
- POSITION #1
Triangle push-ups (you should touch your thumbs to your xiphoid process (lightly!) when trying to touch your chest to the ground)- 5 partials
- 5 complete
- 7 partials
- 7 complete
- rest 90 seconds
- POSITION #2
Move hands to shoulder length apart (the tips of your fingers should be aligned with the tops of your sholders)- 5 partials
- 5 complete
- 7 partials
- 7 complete
- rest 90 seconds
- POSITION #3
Move your hands out until, during mid rep, your upper arms will be perpendicular to your forearms. The hands should remain in the same position relative to the shoulders (ie move them "out" in a straight line)- 5 partials
- 5 complete
- 7 partials
- 7 complete
- POSITION #1
- Week 3: 2 days on, 1 off; 2 on, 1 off; 1 on
- POSITION #1
- Until failure
- POSITION #1
- Week 4 & 5: 1 on, 2 off; 2 on, 1 off; 1 on, 2 off; 1 on, 2 off; 1 on, 1 off
- POSITION #1
- 7 partials
- 7 complete
- 12 partials
- 12 complete
- rest 120 seconds
- POSITION #2
- 7 partials
- 7 complete
- 12 partials
- 12 complete
- rest 120 seconds
- POSITION #3
- 7 partials
- 7 complete
- 12 partials
- 12 complete
- POSITION #1
- Week 6: 2 on, 1 off; 2 on, 1 off; 1 on
- POSITION #1
- Until failure
- rest 240 seconds
- POSITION #2
- Until failure
- POSITION #1
- Week 7 & 8: 1 off, 1 on; 2 off, 1 on; 1 off, 1 on; 2 off, 2 on; 1 off, 1 on; 1 off
- POSITION #1
- 15 partials
- 15 complete
- rest 90 seconds
- 40 complete
- rest 240 seconds
- POSITION #2
- 15 partials
- 15 complete
- rest 90 seconds
- 40 complete
- rest 240 seconds
- POSITION #3
- 15 partials
- 15 complete
- rest 90 seconds
- 40 complete
- rest 240 seconds
- POSITION #1
- Week 9: 2 on, 1 off; 2 on, 1 off; 1 on
- POSITION #1
- Until failure
- rest 240 seconds
- POSITION #2
- Until failure
- rest 240 seconds
- POSITION #3
- Until failure
- rest 240 seconds
- POSITION #1
- Week 10: 1 off, 1 on; 2 off, 1 on; 1 off, 1 on
- POSITION #2
- 100 complete
- POSITION #2
- Maintenance: Twice a week
- POSITION #2
- 100 complete
- POSITION #2

Reader's Comments:
Please leave your comments or suggestions below!i guess i am a bit behind, at week seven now, and im supposed to do 15 pars 15 comp rest 90 sec then 40 comp of each position. after the rest i can only do around 20 or so. well im having progress atleast, but i doubt ill have 100 when the program ends :P
quick question. im halfway through week 6 and im to do max pos 1 pushups rest 3 minutes then max pos 2 pushups. i can do 21 pos 1 then 23 pos 2. is this ok juding by the progress of the program or am i a bit behind? pos 1 pushups are ofc hardest for me, as i would guess they are for most people.
my pushups are perfect form, chest always touching the floor
This is such an easy workout, too. Take a 5 minute break at work and do some pushups under your desk. You'll feel great.
You made the gains you did because you're 14. Your'e going through puberty and your body would develope regardless of what program you followed. If a program works, then it works. It seems this one works.
This pushup routine is a sure fire success in almost all cases. Have you actually done the program and made an educated decision as to whether the alternative positions and partial movements are necessary or just decide you didnt like them. Everyone here is working with the program and isn't really interested about your success story of going from 4 to 16 pushups.
I'm 17 and I started this program at Week 4/5 because I maxed out at 81 and found I couldn't sustain it without a proper training program. Just started Week 6 today and got 35 triangle pushups and 41 standard pushups. Just wanted to know if thats alright because I'm not sure how to gauge it as I didn't start the program from the beginning. Any stats or helpful advice would be greatly appreciated. Thanks
it's quite weird giving your own routine even though from the info you gave, you never achieved more than 50 and it was a long time ago.
I don't state that this routine is wrong or anything like that. It's just a bit funny when someone shares experience which he doesn't have in the first place.
I am 26 now but untrained at 17 I was a able to do 50 real pushups without a pushup routine. Now as I began drinking and gaining weight I find that 10 in a set are tough so here is the routine I am using.
Every week you add more sets or pushups
10x3 pushups daily except for on 1 rest day of ur choosing
10x4
If unable to do 20x4 then try 15x4
20x4
20x5
30x4
30x5
40x4
40x5
50x4
50x5
If you are not weak like me then try 20 a set instead of 10.
Keep this routine up and I doubt you will have lots of problems peforming 100 pushups in a set
For those asking about partials, the way I do them is starting with chest on the ground and going halfway up, which keep stress on my triceps the whole time. I find partials to be really helpful for developing strength.
Stormy #1, I can do 23 pullups and am strong for my size, but the exercise I can't do is handstand pushups. I can get 1-2 and that's it. I think body proportions have a lot to do with all exercises.
I can not do a single diamond pushup, why?
A middle-aged man, I have struggled with this problem for years. I have attempted to gradually narrow my pushup stance as to slowly strengthen muscles used in the diamond push-up, but to no avail. I have great strength up to the point where my fingers touch and form the diamond shape that gives the exercise it's name, then, half-way to the floor, I simply collapse; there is no pain, no burning of straining muscles, just instant and total muscle failure, as if I lack the muscles required to complete the exercise. Is there any exercise I can do to help me master the diamond pushup?
Thanks for all the advice and I will keep you informed of progress!
I finished the first one yesterday. I think it will be hard to get to 100 in just six weeks, but close counts.
Good luck to everone.
I did not say I max out at 30 pushups, I said after maxing out position 1 at like 30 I could barely max out at 30 position 2. I am not cheating anyone, trust me. I just did my second to last workout for week 6 I maxed out position 2 at 44, with 4 minute rest I was still sore and maxed out 42 or 43. I still dont see how next week I am going to do that pretty much, but 3 more times.
Take a long, hard look at yourself. If you have a digital camera, videotape yourself doing a set. Go slower, concentrate on perfect form. You can't fool anyone by cheating, least of all yourself.
Another way I read about to increase push ups uses the same three position, but a different set up. Do 15 of position 1, rest 30-60 seconds, then do 15 of position 2, rest 30-60 seconds, then do 15 of position 3. Do that three times a day. Then rest a day or two, and next time do 16 of each position, and up it by 1 each day you do them.
Thanks
NOTE: I am on vacation, so comments will not be posted until I return. Thanks!