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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!
2010-02-06Adam
 You don't need to continue your membership if all you're doing is pushups - which can be done anywhere.
2010-01-21Ken
 I 've been working out in the gym for 2 years seriously, and wanted to try this program, as it will be something different for the body, but i had couple of questions, : Do i still train in the gym? and also how many sets per position should be attempted? So far the reviews seem to be awesome
2010-01-20billy
 i wanted some advice on if what i do for chest is overtrainiing twice a week work on chest in gym n then do 100 push ups 6 days a week
2010-01-17Zg
 Plz tell me how many sets should i do..
2010-01-16NoamC
 Jon's question plz answer!


are you supposed to do sets of 3 for each position? or do u just do each position and you're done for the day?
2010-01-06RaF
 Wow this thread is official. I perfected my pushups at a early age since my father is ex-military and he made me do them when i was disobidient and to the help of Kung-Fu. Now i am 22 and still exercising my body frequently it is like a habit. Today is my FIRST DAY on the program and i know i will be able to do 100 consecutive push-ups. Last week i believe my max was 45 then i start struggling preety bad. hah! Well to everyone that is trying it good luck and stay MOTIVATED!!
Pz Happy New year from SPain!
2010-01-06Dave
 how many times a day should i do each position?
2009-12-29Jon
 Are you supposed to do sets of 3 for each position? or do u just do each position and you're done for the day?
2009-12-07Bob
 Thanks Sam, I'm on week 3 now
2009-11-25Sam
 Position 3 is a wide set with your hands. You start with position 1 and move outward from there. With #1 your hands are together, #2 they are about shoulder-width apart, and #3 they are wide enough that when you go down on a push-up your elbows make a 45 degree angle with your forearms facing the ground and your upper arm parallel to the ground (about twice as wide as shoulder width). It is important to keep your hands on the same line for each exercise and just move outward from there.
2009-11-22Bob
 Can someone explain position three I really dont understand the position
2009-11-21Jeff
 I started being able to do only 20 push ups (less than what is required to start week one), but I followed this routine to a tee not missing a single day.

I just finished week 10, rested for 5 days, and yesterday I tested my max.

70 push ups! Which is not quite 100 put I am still very impressed.

I would definitely recommend this program!
2009-11-16Connor
 I'm going to add this in with my other workouts, ill post my improvements
2009-11-14Sean
 Just an update. During week 6 I was doing 50 in position 1 and 50-52 in position 2 AFTER I did my own workout. I just started week 7 and it's starting to get pretty rough now.
2009-10-30Sean
 I'm on week 4-5 and everything is going really well. I haven't tried to do 100 push-ups in a row yet, but I did 60 the other night without pushing myself too hard. When I began, I could only do 42 before I started burning out. 55 was my absolute max. So, I have a feeling this could work in the end. I love this program and will recommend it to friends.
2009-10-29sasko
 I can not imagine program to work because 100 hundred push ups is a lot i am start doing the program an i will keep you informed on my progres
2009-10-19Nick
 ohhhhhh, i get it. position 3 is just when ur form an L or right angle at ur elbow. so, the diamond push ups are close, position 2 is a little further apart, then position 3 is furthest apart.
2009-10-14Dan
 I've been eyeballing this program for awhile now and finally decided to try it. 5'11" ~165lbs 24 years old. I'm fairly out of shape (winded easily) and my arms are pretty weak. Needless to say I couldn't start right off with week 1 because I couldn't even get through 1 position.

I modified this into a 13 week program. Week 1 I started off doing as many pushups as I could in position 2 every day, bringing my chest to about an inch off the ground, adding at least 1 each day. This got me from 14 to 25 or so.

For Weeks 2 and 3 I did a mod on the program's week 1, lowering the numbers to 3 partials/3completes, 5 partials/5completes with ~5-7 minutes rest between positions, and then to 4 partials/4completes, 6 partials/6completes with 2-3 minutes rest between. I did these every day, again not fully touching my chest to the ground.

I'm now going on week 4, following the program starting from week 1, doing complete chest to ground pushups.

I've also been doing other daily exercises to get my cardiovascular going, which is probably my weakest point right now. Jumping jacks and pull ups in the morning, abs and squats after pushups when I get home. In about 2 weeks when my heart is good enough I'm going to take up jogging as well.
2009-09-25effective/efficient
 i perform 100 clean/moderate pace push-ups at about 90% intensity (e.g. could bang out 10-20 more before total failure). then 15 pull-ups at the same intensity level. followed by 50 lunges/split squats on each leg (substitute one or two legged squats sometimes - reps vary). 5 min break. repeat the same numbers. if unable to repeat it means my reps were too high in the first round. the key is to NEVER fully fatigue and train to failure in any exercise -- being able to repeat numbers is a good indication of proper reps. i perform the 20 min routine every other day and it keeps me tight and feeling strong. it'll work for anyone, but of course you'll need to adjust the numbers up/down based on personal needs.
2009-09-08andro
 1 question, to anybody who accomplished this workout, how much push ups were you able to do in 9 week, i mean position 1,2,3 max out with this brake of 4 min
2009-08-29teddy
 seth make a triangle with your thumbs and fingers, your elbows should go out from your body, sorry im not good at explaining lol, but it is a real exercise, i havent actually read the workout cause it seems complex lol, i did 40 in a row first, and i reckon i could do this in a week, i just got bored, im gunna stop talking now.
2009-08-24ric
 this works like a charm, 8 months ago i couldn't even do 1 pushup, i did this course to week 5 and i increased my ability to 35 pushups by the end of week 5. i stoped for about 4 months and i tried again my max was only 25 pushups,i am currently doing the course again in hope that i can do 100 pushups by my birthday at the end of september.i am up to week 3 and can do 40 of position 1 or 50 max of position 2/3. i keep you up to date.
2009-08-05Jorge
 This is actually grate, the routine works the fundamentals of a push up and increases size!
2009-08-05fratomdev
 Hi Alex, I would move on to weeks 7 and 8. I never got the max in position 3 right off the bat. By the end of week 8 I bet you are close or at 40 completes. A couple of times I extended the weeks, such as, repeat week 8 until I could get 40. Try picking up your pace doing them, but keep good form. Good Luck.
 
2009-08-04Zach
 I just finished week 6 and could only do about 33 / 38 (position 1 / 2) on my last day. I'm a little nervous about the requirements of 15 partial, 15 regular, and then 40, since I can't do 40 period.

Did I fail out of week 6 and should I repeat the grade? What should I do?

Thanks,
Zach
2009-07-27andro
 i was able to do 40 in a row, position 1 at the end of week 3, and now , first day in week 6 i can't do more then 40, like these 2 weeks were useless..and i gave up everything i got in this two weeks, and i was doing harder, instead 7 par, 7 com, 12 part, 12 com i was doing 14 com, 12 part, 12 com...
2009-07-26matthias
 yeah, im in high school and my gym teacher always used to make us do push ups in middle school. because of that, I got the perfect pushup. all i can say is that you have to do as many as you possibly can the first day, and then everyday after that keep doing the same amount as the day before plus one. I do my pushups before bed and take L-Glutamine afterwards that way im not sore the next day. I can do 85 in a row now and then i get tired. Its awesome.
2009-07-18fratomdev
 Hi Alex, personally I would come back in an hour. At least with my pushups I found the key to increasing the number was to push through the pain, especially when I thought I only had ten more in me. It was more an endurance issue than a power-muscle issue. Even though you may be going to failure I don't think you can overtrain since PUs are a low weight exercise. When I would push through the next thing I knew was that although I was tired at 70 I could continue and get 100, if this makes sense. I am back to getting 100 each time I try after a lay off for a few months, just kept pushing through the pain. A few sets back I was stopped at 90, but would hold the position and knock off 1-2, rest in the PU position, then another 1-2, it's all about endurance. I was talking to a guy that did 202 in 10 minutes, at 3 sec intervals, it was for a contest. He said a big key for him was to practice "planks", support yourself in a pushup position, but on your elbows and hold it - he would do this for 10 minutes! This will srengthen all the other muscles used in a pushup - makes sense to me. Yes, this is a little different than to bang out 100 faster, but it may help.
2009-07-17Alex
 I'm struggling on week 4...can barely get to position #3.

I was doing 30 in a row of position #1 in the last week.

If I can't do them all at once, should I just stop for the day? Or should I come back in an hour?

Curious if I should do multiple sets in one day in general or if that would help...

Thanks!
2009-07-15R.
 Olem, I just did my first day on week 6. I did 40 of position #1, and then 37 of position #2. If I did position #2 first, I think I could've gotten maybe 80 or more, but position #1 takes a lot out of me.
2009-07-03chad
 I usually bench press and thats it, so would it hurt if I added some of that into the program?
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
2009-01-22Alec
 After you do the first 3 positions.
I usually go back and do it about 4 more times.

Showing great results!
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!

 

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