- Do pushups every day.
- Rarely go to muscular failure.
- Training progresses each time you complete a milestone.
- Don’t survive the movement, master it. You have mastered a movement when the last rep is performed at the same speed as the first rep.
- Visualize your body being a cylinder of steel from head to toe. Steel does not bend nor flex.
- In the early stages, progress is maximized by greasing the groove.
- Brace your abs like you are about to receive a punch to the gut.
- Squeeze your butt as if somebody is yanking backwards on the back of your belt.
- Don’t count pushups, count each exhaled breath on your way up.
- Your arms form arrows, not T’s.
- Never do more than 100 pushups a day.
- The pushup plank is a complimentary exercise and is important to progress.
- When the pain sets in, focus intently on technique.
- Doing the Challenge with a partner will increase your progress and success.
- Make a bet with someone that you will complete one of the Challenges.
- If you can’t do a single pushup, focus on the negative portion of the pushup.
- Only progress to more advanced pushups once you can perform 25 standard pushups perfectly.
- Once you can perform 25 standard pushups, progress is maximized by doing more advanced pushups variations, rather than simply more pushups.
- Diamond pushups work both the chest AND the triceps more than wide-grip pushups.
- Elevating your feet make pushups more challenging.
- Only progress along the training plan once you have completed the required milestone.
- Recruit a friend to do the Challenge alongside you.
Perform Pushups Every Day
There are three benefits to performing pushups every day:
- Unlike some forms of training, pushups progress is maximized by performing them every day. This training principle is called ‘greasing the groove‘.
- You don’t have to go through the mental hoop of asking yourself “Am I training today?” – the answer is YES.
- It gives you plenty of opportunity to cultivate perform form (Training Principle #3).
Rarely Go To Muscular Failure
In order to train pushups every day, you must rarely go to muscular failure. There is a time and a place for training to failure, which will be explained in due course. Most of your progress is going to come from frequency of training rather than intensity of training.
Cultivate Perfect Form On Every Rep
You are spending time and effort by participating in the 100 Pushups Challenge. If it is worth doing, it is worth doing it properly. It reduces chance of injury, it makes you more effective at pushups, and it gives you something to think about while doing the pushups to help take your mind from the pain!
Three quarters of training volume occurs in the standard pushup position
The standard pushup puts your joints in their most effective and stable position. This means you can do more training volume without increasing the risk of injury. More training volume means faster progress. There is a time and a place for other pushup variations however, and will be explained in due course.
Only progress along the training plan once you have completed the required milestone
Milestones are based on the number of pushups you can perform in a maximum pushup test. For example, Milestone 1 is “Can you perform 1 pushup?”. You do not progress to the next part of the training plan until you can perform this milestone.
There is a reason the training plan is laid out the way it is. It is the scientifically fastest way to progress your pushups. Bypassing certain aspects of it will not speed up your progress, it will slow it down. For example, the first parts of the program emphasize neuromuscular adaptation. If you haven’t fully adapted your neurological pathways by the time you get into the later parts of the program, it will become a roadblock to your progress. Stick with the program.
Recruit a friend to do the Challenge alongside you.
When asked what is the number one success factor for the 100 Pushups Challenge, this is the answer I give. Doing the Challenge with a friend provides just the right amount of motivation, camaraderie and peer pressure. Students who do the Challenge with a friend are far more successful than those who do it alone.
Another tip is to publicly post about doing the Challenge online. The idea being that you hold yourself more accountable to the intentions that you make public. Weird, but it seems to work. One of these days I’ll have a super-fancy button that lets you share 100Pushups with the world, but for the time being you are going to have to do this part yourself!