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Iron Dungeon - Weight Training / Bodybuilding

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
  • Week 3: 2 days on, 1 off; 2 on, 1 off; 1 on
    • POSITION #1
      • Until failure
  • 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
  • Week 6: 2 on, 1 off; 2 on, 1 off; 1 on
    • POSITION #1
      • Until failure
      • rest 240 seconds
    • POSITION #2
      • Until failure
  • 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
  • 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
  • Week 10: 1 off, 1 on; 2 off, 1 on; 1 off, 1 on
    • POSITION #2
      • 100 complete
  • Maintenance: Twice a week
    • POSITION #2
      • 100 complete
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Reader's Comments:

Please leave your comments or suggestions below!
2009-06-24Fratomdev
 I did the program about 8 months ago and got my 100, I was thrilled. I just started doing pushups again - not the full blown program - and after a week I got 85, if I pushed I probably could have got 95, but I didn't want to max out so early and burn out. Muscles definitely have memory it seems. Just turned 50 and am tickled. BOL to all.
2009-06-24oLEm
 great , thanks
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
2009-06-23R.
 Olem, I just started week #3 and I'm at 30 push-ups in position #1 in perfect form (and yes, position #1 is the hardest). When I get to week #6 I'll let you know where I'm at.
2009-06-19oLEm
 Hi,

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
2009-06-13miso
 i ve tried this workout - didnt work . i ve made up to 100 pushup by pushup with added weight. it is much better
2009-05-31George Katopodis
 Hi i am a saxophonist.By doing push ups nearly every day my lung capacity is larger,and i dont get tired easily.It has helped me immensly.
2009-05-23Chris
 Hey I have a question. Is it safe to do it on workout days because i dont want to overtrain, and also how many sets do i do of these?
2009-05-11Thomas
 Is position 3 like a superman push-up?
2009-04-16Scott
 This program works. It also helps your benchpress. I lift weights every day. I could do 225 pounds x 6 reps and I was stuck there for years. I didn't do any benchpress until week 6 of this program and I did 225 pounds 16 reps, no problem!

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.
2009-04-01Kyle
 I have been using this workout to prepare for the Candidate Fitness Assesment for West Point and the Naval Academy. I have two words about the program, it works. I am in my last week of training and I am able to do 100 consecutive pushups. I strongly reccommend this workout routine to everyone.
 Great!
2009-03-31Zac
 This push-up program sounds like it works. However, I had a few questions concerning the program. First, should I pace myself or pump out as many pushups in the sets as I possibly can? Second, do I repeat the routine more than once, if so how many times? And third, about how many regular push-ups should I be able to do after every week; i.e. I can do about 50-60 as of right now in one set. Thank you for comments and suggestions.
2009-03-01Matt
 Jeff,
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.
2009-02-23Jonny
 Jeff,

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.
2009-02-18Jeff
 Although the Iron Dungeon Workout appears to contain the basic principels associated with increasing maximum pushup ability I find that this whole partial/complete/other pushup positions aren't required. To shed some light upon this "pushup-dilema" many people may be experiencing I'll share my own success story. (Notice, I'm only 14-years old). I was able to increase my (ability to do consecutive) pushups by 400%.
2009-02-08Melvin
 Man I just started today i did the first and second positon with a ease. But when I reached to 3rd, My arms were burning, I think the work out really might work. To do 100 with out stopping that my goal, But after im going to keep increasing it. woah just imagin my at 16 being able to do 500, im only 15 right now till mar 4.
2009-01-26jonny
 Hey everyone,

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
2009-01-13jack foulger
 i have done this program and i now do one set of 25 one set of 50 one set of 75 one set of 100 and so on i do that until i cant do anymore and i have about 60-90 second rest
2009-01-12Joey
 hey guys I was able to start off at about 50 push ups. Surprisingly enough at only at week 5 and i was able to do 83 push ups on a good day. Now im done the program and im able to do 121 push ups with ease. I tried to keep my form perfect as i would only be cheating myself, but this program is simply astounding. Good luck to everyone
 Good news!
2009-01-11Andrew
 It's working great so far. I can feel the triceps working really hard even though I've been doing this for the past 2 days.
2009-01-08Adam
 to Kenneth

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.
2009-01-05Kenneth
 Yea Jane I think he means being able to do 100 + pushups in one set without stopping.

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
2008-12-27Adam
 I can't understand the 3rd position. Could someone link me a photo on google or make one for me, please? Thank you in advance;)
2008-12-17ben
 hi im able to do all the other types of push up just not the diamond ones any help
2008-12-16jaime B.
 I just did 100 push ups. I didn't follow this plan though. What i did was 10 push ups 10 different ways 10 times with ten seconds rest in between. Now after a few days of practice, and some martial arts in between, i managed to complete my 100 consecutive push ups. Good luck everyone, i hope this helps.
 
2008-12-13Mike
 Looks fun, I`m going to give it a try. So after week 10, should I start over again with week 1.
2008-12-13Jane
 um...yeah boys!! Well I never actually realized that the goal of 100 pushups was such a big deal. I do 100 daily pushups and 40 pullups....but I'm just a girl! Oh yeah, also a Marine Corps Officer! That might help a bit! Well I admire you all for taking charge of your fitness! Keep up the good work! Semper Fi !
2008-12-10Abhi
 This program was awesome- I'm 5' 10" 155, and I could do maybe 25 good pushups before this. After getting through week 7, when I had to stop because of tendon pain, I could do almost 70 pushups. On top of that my bench max also went up from 165 lbs to 200, and my triceps got a lot stronger.

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.
2008-11-01fratomdev
 I am 49. 6' 175#. I started with a max of 62 pushups. Did the 6 weeks, got to 86, did another 3 weeks of increased partial and fulls in all 3 positions and today, just got my first ever 100!!! The last 11 were tough, but the knees never touched the ground. Thanks guys this is awesome.

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.
2008-10-28Matt
 hey everyone I just found this website today and I'm going to give this workout a try! just a quick question, since this is a hard workout on your body when should I be doing other workouts (such as biceps for example?) should I be doing them during my workout days or on days I dont workout? I'll post my results later for you guys
2008-10-14Stormy#1
 A naturally strong man, I have never had trouble with standard pushups. I can easily pump out 100 at a steady speed. Other variations of the push-up, wide-armed, inclined, clap and dive-bomber pushups are all also very easy for me. Pull-ups are also easy. Not every 6 ft 4 in man weighing in at 280 can pump out 20 pull-ups. I can. But despite the ease in which I can complete these exercises there is one exercise that has persisted in causing me a problem.

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?
2008-10-12joe
 can anyone explain the 3rd position, i dont understand completely.
2008-10-08John
 If i want it done properly will i need to do all of it before stopping like for week 7 & 8 do all the 40 without stopping
2008-10-02Trae
 k so, im 6'4" ... an i got a beer belly, and ten normal(shoulder finger tipped) push ups is quite the struggle, picture a pig (my belly) being cooked on a long thin stick (my body) .. now picture place one end of the stick on the ground, and lifting the other end up and down ... does it bend in your mind? lmao ... a long stick .... yeah. if i was short, i'd say 150 push ups would be what i started with .. wish i started working out when i was 9 :S
 :)
2008-08-26Alec Duffill
 I am very weak and whilst I hate to admit it I can only do 1 pushup at the moment (I know I sound like a girl!) but I wanted to build up so will be trying the program above.

Thanks for all the advice and I will keep you informed of progress!
2008-08-14Ken
 Thanks
2008-08-11Husband
 I'm trying this also by using the perfect pushup.

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.
2008-08-07Craig
 Is a partial pushup mean starting with arms locked and going halfway down then back up OR starting with your chest on the ground and only lifting yourself up halfway then back down? I'd like to try this but wanted to clear this up. Thanks.
2008-08-04Iron
 I like to workout with nature, I max 300 a day at sets of 50. I rest for 10min, then I start again. Try doing marine push ups. That will bring out your chest, the right way.
2008-07-23JZ
 I have a friend in the army and he says not only is there the close and wide positions with the hands in Pushups, but you can have your hands placed underneath shoulders (Shoulder level) or even have them placed under ears of your head (Ear level). Now I believe the change in this position is what you work on the most. Ears probably work shoulders more where shoulder level works more chest. Anyone have any thoughts on this?
2008-07-21Seth
 I am on Week 1, Day 1 and am able to do 35 regular pushups before starting this. I have seen two descriptions of a partial on this page that contradict themselves. Could someone explain? Also, the Position 1 pushups (triangle) seem very wrong to me when I am doing them. Could someone also explain a correct form for this?
2008-05-24Mick
 I finished the program about a month ago and still two times a week can do 50 -60 regular pushups straight. What should I do to get stronger? Start the program again?
2008-05-23SF
 i wasn't sure if i could do 30 (position 2) before I started this program but I was close now I am on week three and only doing 20 (position 1) am I making progress? I am worried about week 4.
2008-05-23Jermaine
 What is a partial pushup?
 Generally when you start a pushup but you don't go down quite as far. By doing this, you're only using a limited range of motion for your muscles.
2008-04-24Nick
 Hey guys, I did my first workout of week 6 today. Failed on my 43rd pushup in position 1, and after my 4 minute rest, failed on my 45th pushup in position 2. First, I was wondering if this is approximately where others were at the start of week 6. Second, would it be considered cheating if while doing the pushups you rested while staying in perfect form? (i.e. at the top of the pushup). I haven't been doing this, but especially when doing the pushups until failure I feel this would help my numbers significantly. Any suggestions would be appreciated.
2008-04-23Da Man
 Going to failure is a path to failure. Completely asinine modern idea that NONE of the old time strongmen ever did. Woe betide the poor fool that follows this program, because you won't get *** out of this and if you do it will end up frying your CNS in a few months.
 I know a lot of people have had success with this program, but just like any training regimen, it won't work for everyone.
2008-04-19Daniel
 Mark,
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.
2008-04-17Mark
 Daniel, that seems strange. First off, the program assumes that you can do 30 push-ups at the outset. I am also on week 6, I max at about 50. During weeks 4/5, only on the very last day did I complete all 3 positions 7/7/12/12 without collapsing in the middle. It isn't possible that you could complete that and only do 30 pushups. My guess is that you've been cheating on form, as when I could max 30 at the beginning, I could barely complete the week 1 work. Either that, or you've been doing the exercises wrong - are you doing 7 partials, 7 full, 12 and 12 all in a row, without a break, and without putting your knees down to rest? Also, if you can only max out 30 in position 1, you shouldn't be able to do an equal number in the next set.

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.
2008-04-15Mr. RippedAbs
 For Daniel:
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.
2008-04-14Daniel
 Hey guys! I am on week 6 right now (maxing out pushups position #1 and #2) The past weeks have all been good for me, challenging, but I have followed through with the program. I am not counting my maxouts but its about 30 pushups in position #1 I would say, and with only 4 minutes rest I can barely do 30 in position #2. (This is my estimate). I see that week 7 and 8 expect me to do 15 partial, 15 complete 2 min rest and 40 completes, and do that with each position. This seems like a HUGE hurdle from week 6. Is this really seem right to you, to go from only 7 partial 7 complete, 12 partial 12 complete of each position and one week later do 15 partial 15 and 40 complete. Seems like a huge step that I am not sure I can take. Any suggestions to what I can do?

Thanks
2008-04-12chris
 i have a question, which is harder, standard pushups or inclined pushups

 

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