Subj: 100 Push ups every day for 30 days with my before and after results.
Alternate title: How to achieve upper body development with the push up challenge.
I recently completed 30 consecutive days doing 100 push ups each day.
100 pushups everyday for 30 days is also known as the “Push Up Challenge“.
One day, I was at the beach and hadn’t workout yet that day so I decided to crank out 100 push ups.
I remember thinking “what If I did 100 push ups every day for 30 days straight?”. I made up my mind right then and there to find out.
When the 30 day challenge was complete, I gained upper body muscle, my chest become more balanced and my arms and shoulders got bigger.
The results of completing 100 push ups everyday for a month straight have been impressive.
The 100 Push Ups Challenge Results
Here’s what happened to my physique after doing 100 pushups every day for a month:
Bigger Muscles and Larger Upper Body
My chest shoulders and arms got bigger and more defined. I can see muscle fiber striations in my chest and shoulders when flexing.
My shoulders, triceps and chest got larger and more defined. Upper arms grew thicker. My chest muscle became fuller, with more mass to the middle and inner portion of my pecs.
Improved Mind-Muscle Connection
I notice better pectoral engagement since completing the push up challenge. Better mind muscle connection increases the benefit I see from chest presses and fly exercises.
Increase Muscle Endurance
I went from doing 20 push ups in a row to 40 push ups in a row without stopping.
Balanced Chest Muscles
I’ve had imbalanced pecs my whole life. Within a few weeks I noticed my lagging muscle catching up.
For a while, I didn’t train chest. In fact there was as stretch of a few months were I didn’t use weights at all for chest training. I was discouraged from training my chest because of my uneven chest development.
My left pec is much larger and fuller than my right. I believe this imbalanced was caused by improper weight training and lack of focus on form.
When I first started lifting, I didn’t pay particular attention to form. What resulted was the formation of bad habits. Those bad habits repeated over and over for a long time and compounded the issue.
My muscle imbalance is something I wanted to solve for a long time. I decided that not training my chest wasn’t a reasonable solution because it wouldn’t make the problem any better.
After doing push ups every day, my chest began to even out.
Push Up Challenge Tips
The push up challenge is stupid simple. Just do 100 Push ups a day in as few sets as possible. There are a few things to keep in mind to make your push up challenge successful.
Do Push Ups First Thing in the Morning
It’s much harder to do push ups as the day goes on. Don’t give yourself a chance to miss a day. Finish them as soon as you wake up. The longer you wait, the harder it gets.
I remember coming home from the bar one night and knocking out 100 pushups in the living room while drunk. I knew I had to get them done. It was a struggle but I did. I also wished I would have done them earlier in the day. But I wasn’t going to snap a win streak of 21 days and restart at zero. After 10 or 15 minutes of effort I finally finished my 100 pushups and went to bed.
Track Your Reps
I kept track of how many push ups I did each set by typing them into my google sheets app on days that I worked out in the gym, and used my calculator app on my phone to track reps on ‘off’ days.
This expands your chest and naturally gives you better form. Especially if you favor one side over the other.
Engage Your Core
Push ups are essentially a ‘plank’ press. You get the most benefit when your abs are tight.
How to Keep Making Progress with Push Ups
After you become proficient at rapping out push ups, you can continue to make progress with these suggestions.
Once you can complete all the push ups in 4 sets or less, try mixing it up changing tempo or introducing new push up variation.
Slow down your reps
Take 3 seconds to raise and lower your body. Slow reps keep tension on muscles.
Position your hand with your thumbs and index fingers touching your thumb and index finger on your opposite hand. Diamond push ups make your inner chest muscles work extra hard. Diamond pushups also allow you to squeeze your pecs hard.
Use Perfect Form
If it’s not a perfect push up rep, it doesn’t count toward the challenge.
Rest Only 30-60 Seconds Between Sets
Short rest periods make the workout more intense. Intensity makes muscles grow.
100 Push Ups a Day for a Month Before and After Photos
100 push ups a day can make a big difference.
Push ups can be done anywhere at anytime. You have no reason not to.
Will Doing Push Ups Every Day Lead to Over Training?
Make sure you are eating an extra 20-50 grams of protein a day to help with recovery.
Also, stretching will help you recover faster. A good chest stretch is to put your arm on a doorway with your upper arm 90 degrees from your torso and lean forward. Hold this stretch for 10-15 seconds. Then switch sides.
A little soreness is normal and you can train through it. If you’re very sore, then do 5 or 10 pushups at a time. You can even do 10 every hour until you reach 100 so you don’t go overboard.
If you’re not sore however, it’s best to complete your 100 pushups as quickly as possible. Many reps in a short period of time makes for more intense workouts and cause hypertrophy (muscle growth).