E
% The 50 100 Push-Up Challenge Search Skip to content Menu Menu follow us Store
Articles
Community
Loyal-T Club Loyal-T Points Rewards
Subscribe to Save Search Search
The World s Trusted Source & Community for Elite Fitness Training
The 50 100 Push-Up Challenge
A Smart Technique for Getting Your Reps Up by Al Kavadlo May 17, 2022May 16, 2022 Tags Challenge Training, Chest
A Two-Part Push-Up Challenge If you're serious about building strong shoulders, pecs, and triceps, a solid foundation of push-ups sets you up for success. High-rep push-ups also strengthen connective tissues and help to bulletproof you against future injuries.
visibility
661 views
thumb_up
23 likes
S
Use this push-up challenge to make the process fun:
Goal 1: Do 50 perfect reps in a row. Goal 2: Do 100 reps in a workout with as few breaks as possible (maybe zero!) Let's break it down.
thumb_up
21 likes
T
Your first goal is to perform 50 strict push-ups, unbroken. When I say strict, I mean it. Keep your feet together with a straight line from your heels to the back of your head throughout the entire range of motion.
thumb_up
25 likes
N
Your whole body should be tight. Also, make sure you achieve a minimum of 90 degrees of flexion along the outside of the elbow at the bottom of each rep and a full extension of the arms at the top.
thumb_up
3 likes
E
Your elbows should be relatively close to your sides throughout the entire range of motion. Here's what strict push-ups look like:
Don't rush. Treat your rep tempo like you're doing a heavy bench press.
thumb_up
30 likes
L
Make each rep take at least 1-2 seconds. At first, you might need to take a break or three, especially if you use proper form.
thumb_up
25 likes
E
That's fine. Keep at it until you only need one break, then no breaks at all. Once you get 50 clean reps, move on to the next goal.
thumb_up
30 likes
L
Make it your mission to do 100 total push-ups in a single workout, no matter how many sets it takes – even if it means you're doing sets of just one or two at a time by the end. You're allowed to take breaks between sets as needed. In fact, take long breaks.
thumb_up
2 likes
L
It's more important to focus on keeping your form clean. Also, try to avoid going to failure, at least on the first set or two.
thumb_up
12 likes
N
This will help preserve your form. Completing all 100 reps could take a while at first, so don't feel bad if you need 10 sets or more to finish.
thumb_up
47 likes
G
The number of sets required to reach that target should start to decrease with repeated efforts. One day you might even complete all 100 reps in a single, unbroken set.
thumb_up
45 likes
Z
Just don't sacrifice good form to get there. You can also do some additional exercises in the same workout if you're up for it. Just be prepared to adjust the intensity accordingly if you're fatigued.
thumb_up
47 likes
J
If you're into bodyweight training, a foundation of 50 strict push-ups will set you up for quicker progress with more advanced calisthenics moves. But even if you're more interested in lifting weights, getting your reps up is still important.
thumb_up
29 likes
D
High rep, strict push-ups do wonders for improving your joint health and strength. High rep ranges strengthen connective tissue. Muscles, however, tend to adapt faster to lower rep ranges, which often leads to injuries when the connective tissue hasn't gotten as strong as the muscles surrounding it.
thumb_up
18 likes
L
That's why lifters are prone to damaging their pec and shoulder tendons from heavy bench pressing. It's also why calisthenics athletes sometimes hurt themselves doing things like the human flag. Part of the reason high reps are great for your connective tissue is because cartilage, tendons, and ligaments don't have as robust of a blood supply as the muscles themselves.
thumb_up
25 likes
K
However, by performing a greater amount of reps, you pump more blood to these areas, which helps repair damage and keeps your joints healthy and strong. Doing 50 straight push-ups with strict form will give you one hell of a pump.
thumb_up
11 likes
I
This is good for muscle growth, too. The 50/100 push-up challenge is a fantastic way to increase your strength on any basic calisthenics exercise: squats, chin-ups, dips, and bodyweight rows are all fair game.
thumb_up
17 likes
M
Advanced trainees can even use this template for more difficult exercises like one-legged squats and muscle-ups – although you're unlikely to ever do a single set of 50 unbroken reps. Still, that's no reason not to try!
thumb_up
6 likes
C
At first, only do this once a week per exercise/muscle group to give your body time to adjust. Eventually, you can condition yourself to do it a few times a week.
thumb_up
43 likes
V
Once adapted, you'll have ligaments of leather and tendons of titanium. Programming your workouts doesn't have to be complicated, but you do have to train consistently to get results. Get The T Nation Newsletters
Don' t Miss Out Expert Insights To Get Stronger, Gain Muscle Faster, And Take Your Lifting To The Next Level
related posts Training
Tip Train Arms Like a Pro To really build your arms you need to focus on the triceps and always remember the three P's.
thumb_up
38 likes
C
Here they are. Arms, Bodybuilding, Tips, Training Mark Dugdale June 29 Training
The Bomber at 62 We don't throw around the term "living legend" much around here because not many people deserve such accolades.
thumb_up
30 likes
N
But T-Nation recently sat down with a man who just might fit the bill: Dave Draper. Training T Nation September 14 Training
Tip The No-Rest Muscle Building Workout Short on time for today's workout?
thumb_up
22 likes
H
Try this. Bodybuilding, Tips, Training Mark Dugdale September 4 Training
Tip The Missing Biceps Exercise To maximize arm size, you need to add this biceps movement to your program.
thumb_up
41 likes
D
Arms, Bodybuilding, Tips, Training Michael Warren March 14
thumb_up
0 likes
Similar Discussions
-
Barcelona target Man City forward Raheem Sterling The News Pocket
-
Fruit of Forgiveness Ministry APK Download for Android
-
P nurie de carburants la situation s am liore 16 % des stations rencontrent des difficult s
-
Le blazer oversize cette tendance veste est un must shopper chez Zara et Mango Has Diapo
-
Star Academy la prestation de Julien Clerc vivement critiqu e par les internautes Voici
-
Cocunat la marca espa ola toxic free que una hija invent para tratar la piel sensible de su madre Belleza S Moda EL PA S
-
Here s Why You Probably Won t Get Sales From Your First Ad
-
How to Remove Apps from Apple Watch
-
How to Track Flights on iPhone
-
How to Email Multiple Recipients Using Cc and Bcc
-
Compare Chevrolet Colorado vs Jeep Gladiator CarBuzz
-
Hyundai s Freaky New Tucson Could Be Arriving Very Soon CarBuzz
-
Nissan Wants You To See The Invisible In Las Vegas CarBuzz
-
آلام الظهر الأطباء والأقسام Mayo Clinic مايو كلينك
-
Tiendas y suministros en Mayo Clinic en Rochester Minnesota Mayo Clinic
-
¿Qué hace que la atención en Mayo Clinic sea diferente? Mayo Clinic
-
Cbr650r Two Brothers Exhaust
-
Free Games Steam Reddit
-
Google Play Movies Not Working On Samsung Tv
-
15 Años de Corazón
-
Remember when the internet teased Chadwick Boseman for his appearance Playboy model who accused Brett Favre of sending lewd pics comes to Tom Brady s defense over recent digs over QB s appearance
-
Did Bo Nickal get a UFC contract on Dana White s Contender Series
-
Former WWE Champion set to face Chris Jericho in a first singles match in 9 years at All Out
-
Saints Row 2022 customization guide How to give your crewmates some personality
-
When I was a kid my favorite team in England was Arsenal Premier League attacker s old comments resurface amid rumors of 50 million Gunners switch
-
Fantasy Football Start Em Sit Em 2022 NFL Week 2 Wide receivers
-
The entire league is laughing at us Superteam shutout in back to back games San Diego Padres fans furious after loss to San Francisco Giants their fifth defeat in six games since acquiring Juan Soto
-
Gremlins Gizmo clearly causing chaos as MultiVersus update delayed The Loadout
-
Call of Duty Black Ops Cold War and Warzone Season One update delayed a week
-
Stadia leaks playable build of Ubisoft s Gods amp Monsters