There is a fair amount of information on the 100 Pushups site, and sometimes it can take a while to plough through it. If you ever feel overwhelmed, try to stick to these ten guidelines, and you cannot go far wrong.
1 – Train Pushups Every Day
Some days you’ll be doing plenty of pushups, other days you’ll do barely any but instead work on accessory exercises like the pushup plank. The important thing is that you do SOMETHING every day. Make it a part of your daily routine.
2 – Rarely Train To Failure
By refraining from training to failure (aka the point at which you cannot complete one more pushup), you get to train every day. Otherwise, it is just not possible to recover in time for daily training. Roughly 10% of your training volume should be to failure, which includes the maximum pushup tests.
Intensity for each set should be about 60% of your maximum. Stop whenever you find yourself holding your breath or there is a noticeable decrease in speed during the push phase of your pushup.
3 – Do a Maximum Pushups Test Once a Week
Once a week, go all out and see how many consecutive pushups you can do.
4 – Arms At 45°
This IS a harder position, but it is better for your joints and it recruits a better balance of your muscles. This is the new normal!
5 – Once you can do 12 strict pushups, start incorporating one set of diamond pushups into your program.
6 – Forearms should always point directly upwards
7 – Improving your pushup planks will directly benefit your pushups
Pushup planks are basically the static top position of the pushup. You should be able to do pushup planks for AT LEAST as long as it will take you to complete your target set of pushups, else your core will always be the limiting factor to achieving your goal.
8 – When possible, space out your pushup sets throughout the day
This comes directly from the Grease the Groove training philosophy. It is the fastest route for progress.
9 – Gains from Greasing the Groove will stop after approximately 6 weeks
You want to tap into the easy gains that come from greasing the groove. After about 6 weeks, you will begin to see progress tapering off. Once you plateau and you are no longer see any improvement in three weeks worth of maximum pushup tests, it is time to start incorporating some of the training methods in the Advanced Training Plan.
10 – Long term, consider adding Pullups to your routines
Pullups are the perfect sister exercise to pushups. They train the opposing muscles that pushups target. For example, pushups primarily target the chest and triceps, while pushups target the back and biceps. Long term, you want a balanced program to both reduce the chance of injury and to build a proportional body type.