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100 Push ups

The 100 Push Up Challenge

We have designed the 100 Push Ups Training Program to help you join the ELITE club of athletes that can drop and give 100.

The training program has been designed to help you gradually build up to doing 100 consecutive Push Ups. We have produced a tried and tested algorithm starting from those of you that can currently push less than 5 push ups.

Some of you may already be pushing out 50 consecutive Push Ups but you will be in the higher percentile, lots of you will be pushing around 20 consecutive Push Ups, and again some of you will still be under 10.

10-100 Push Ups in 8 Weeks?

If you follow this great training program, we will help you achieve your 100 Push Up Challenge. If you are already on 50 Push Ups then you are halfway there and could be at 100 Push ups within 4 weeks. For those of you that can currently push 10 – 20 Push Ups, normally it would take you around 8 weeks.

STEP 1. Perform your first Test: Push out your maximum number of consecutive Push Ups, keeping good form throughout with no rest periods of rest.

STEP 2.  Now select your Training Program: Use the drop-down menu on the table to generate your first weeks program:

STEP 3.  Track your Progress: If you are signed up to the website you will receive an email to download our FREE fitness app. On here you can choose PUSH UP CHALLENGE and track your progress.

STEP 4:  Repeat: Perform a new test at the beginning of each week to generate your new training program for the following week.

TIP: Always Push out your maximum on the TEST. You may then look at your new training program you feel it is too tough, no problem just drop down to the training program below. The algorithms change as you work your way through the program giving you bigger drops as you increase your overall volume.

The Push Up Explained

There are many variations of Push Up and I wont explain them all here as they are all fully explained on the Fitness app, but fundamentally there are 2 main types. The Wide Hand Position Push Up, and the Narrow Hand Position Push Up.

Many people agree that the Narrow Hand Position Push Up, or Military Push Up as it most often referred to is the most correct form, and the hardest of the two main Push Ups. It is the chosen Push Up for CrossFitters around the Globe.

As a keen Martial Artist, I was brought up on Push Ups. The Martial Arts tend to prefer the Wide Hand Position Push Up, often referred to as the Standard Push Up. There is also a Wider Push Up, but we may come to that later.

GM Fitness App SS01 PushUp
GM Fitness App SS02 PushUp

Wide Hand Position Push Up (Standard Push Up)

1. To start this exercise, kneel down on the floor, and lean forward so that you are now weight baring on your arms. Have your hands placed just a little wider than your shoulders. Now you should come up onto your feet so that your body is suspended above the floor, the only points of contact (with the floor) should be your hands and feet. Your body should be in one straight line from head to toe and your arms perpendicular to the floor under your chest.

This will be your starting position.

2. Whilst inhaling, slowly lower your chest towards the ground whist flaring your elbows out wide. When you are about an inch or so from the ground, you should have created a triangle with your hand positions and your eye line.

3. Pause for a brief movement, exhale and press through your palms to return your body along the same path to the starting position.
Tip Squeeze your pectoral muscles as you do so and when you get to the top of the movement, do not lock your elbows out.

4. Repeat the movement for the recommended amount of repetitions.

Narrow Hand Position Push Up (Military Push Up)

The Push is performed in the same way as the Standard Push Up but with your hands shoulder width apart and keeping your elbows close to your side.

1. To start this exercise, kneel down on the floor, and lean forward so that you are now weight baring on your arms. Have your hands placed shoulder width apart. Now you should come up onto your feet so that your body is suspended above the floor, the only points of contact (with the floor) should be your hands and feet. Your body should be in one straight line from head to toe and your arms perpendicular to the floor under your chest. This will be your starting position.

2. Whilst inhaling, slowly lower your chest towards the ground whist Tucking your elbows close to the side of your body. When you are about an inch or so from the ground, you should have created a triangle with your hand positions and your eye line.

3. Pause for a brief movement, exhale and press through your palms to return your body along the same path to the starting position.
Tip: Squeeze your pectoral muscles as you do so and when you get to the top of the movement, do not lock your elbows out.

4. Repeat the movement for the recommended amount of repetitions.

Cant do Push Ups? – Try the Knee Box Push Up

Don’t worry if you are unable to perform a Push Up at the moment as you can start with the knee box Push Up….It’s basically the same Push Up but it reduces your weight pushed by about 50%. It’s a great starting point and before you know it you will be completing full Push Ups.

1. To start this exercise kneel down on the floor, and lean forward so that you are now weight baring on your arms. Have your hands placed just outside of where your chest would be. Now you should remain with your knees on the floor, tilting your body weight forwards. Your shoulders should be vertically inline to your hands, creating a box like shape. This will be your starting position.

2. Whilst inhaling, slowly lower your chest towards the ground whist flaring your elbows out wide. When you are about an inch or so from the ground, you should have created a triangle with your hand positions and your eye line.

3. Pause for a brief movement, exhale and press through your palms to return your body along the same path to the starting position.
Tip: Squeeze your pectoral muscles as you do so and when you get to the top of the movement, do not lock your elbows out.

4. Repeat the movement for the recommended amount of repetitions.

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