The movie “Rocky” is a timeless classic. The scene where Rocky runs up the steps of The Philadelphia Museum of Art and makes a victory pose is famous world wide. In the movie, Rocky continuously does one handed push ups, with a moaning expression on his face.
There is a reason why Rocky, who didn’t have a decent place to practice boxing, chose push ups for training himself. Push ups are one of the most effective ways to train your entire body thoroughly without using any tools.
Let’s become able to do 100 push ups, and become champions of life!
5 points to understand to be able to do 100 push ups
- Push ups train the entire body
- A good way to do push ups for people who can’t do it 5 times
- The wrong way of doing push ups, which won’t mean anything even if you do it 100 times
- Aim to do 20 maximum push ups than 100 easy ones
- Train your balance with one handed push ups
- Summary 〜Become strong like a Roman〜
Point 1. Push ups train the entire body
Push ups train your entire body, especially your upper half. Focusing on the area that is being stressed will increase the effect of your training.
First, focus on your biceps, or the “mannish muscle”. The biceps help stretch your elbows.
Next, focus on your deltoid muscles, which help move your shoulders. Making these muscles bigger makes your shoulders wide like a professional swimmer.
Then, focus on your chest muscles. When bending your upper arms, putting stress onto your chest muscles will make your chest become thicker.
When you stretch out your body while holding the pose of a push up, you will feel your abs and back muscles become hard. By keeping a straight posture from your head to knees, you can apply stress to your quadriceps and hamstrings.
Point 2. A good way to do push ups for people who can’t do it 5 times
100 times is just a dream, I can’t even do 5…. For people like this, start off by doing push ups using your knees.
- 1…Get set putting both knees on the ground
- 2…Place your hands a little narrower than your shoulder width.
- 3…Count to three slowly while exhaling, and move your body right above the ground
- 4…Move your body back, until your arms are slightly bent.
“Standing push ups”, where you place both of your hands on a stable table or side board and do push ups standing and slanting your body gives you even less stress, which can be perfect for your first step.
Point 3. The wrong way of doing push ups, which won’t mean anything even if you do it 100 times
Raising your behind, moving your hands shortly and rapidly, and wiggling your body…
Doing 100 of this kind of push ups won’t train you at all.
These are three points to check to be able to effectively do push ups
Your chest muscles will not be worked out if you’re facing downwards. Try to raise your chin and face forward.
2…Raise yourself until you’re elbows slightly bend
If you raise yourself until your elbows are straight, it will become easy for you to hold yourself up since your bones and limbs take the weight. Stopping yourself just before they get straight will apply strong stress to the body.
3…Do it slowly
Doing fast push ups will allow you to use the kick back action of your body, reducing the amount of stress to the muscles. Do them while slowly counting “1,2,3” in your head.
Point 4. Aim to do 20 maximum push ups than 100 easy ones
You may have almost become able to reach your goal of 100 push ups.
But it is important to know that compared to being able to do 100 push ups easily, doing 3 sets of 20 with maximum stress is more effective for muscle build up.
For people who have gotten used to doing plenty of push ups, we will introduce to you 3 hard new ways.
1…Spread your arms
Spreading your arms wider than your shoulders will raise the stress applied to the chest muscles.
Try testing all kinds of positions such as completely 90 degrees from your body, or bringing them close to your arm pits, and find where it hits your chest muscles the most.
2…Push up bars
Put something under your hands to make your body sink deeper, which will apply more stress.
You may use the yellow pages or a dictionary, but buying a “push up bar” may be the easiest way.
3…”Bomber push up” style
Widely open your legs and stick your hip up. Straighten your back, raise your face, and bend your arms slanted behind you.
Then, raise your body in a motion where you stick out your face. This is called “bomber push ups” in America.
Point 5. Train your balance with one handed push ups
Try challenging one handed push ups, to train your body trunk even more.
Spread out your legs widely, keep your body straight, and slowly bend your elbows until your chin is barely above the ground.
You can feel that since your body balance is difficult to keep, your abs and back muscles are being highly stimulated.
This type of push up is focused more on strengthening your sense of balance rather than enlarging muscle. If you feel that it’s too hard for you, try starting from keeping balance with just one hand without moving.
Summary 〜Become strong like a Roman〜
The origin of push ups has many different stories. Some say that the Roman Emperor created it to train his soldiers.
It is said to have been established in the beginning of the 20th century when modern training methods were created, but it is surely true that the image of push ups being the symbol of an ideal strong man has been with us for ages.
Remember to have the right form, and we hope you become able to reach the big 100!
We hope you enjoyed “5 points to understand to be able to do 100 push ups”
Thank you for reading.