How to Do 1000 Push Ups

Doing 100 push-ups is definitely special, but why not take it to the next level? Why not go for 1,000 push ups?

Method 1
Method 1 of 3:

Building Stamina

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    Test yourself on how many push-ups are you able to perform, with perfect technique.
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    Switch between four different kinds of push-ups to train your body more by giving it something new:[1]
    • Wide grip push-ups
    • Diamond presses (triceps and front delts)
    • Knuckle push-ups (triceps, wrists, and front delts)
    • Regular push ups, with arms placed on the ground shoulder width apart, keeping the elbows close to the side.
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    3
    Follow the training program.
    • In the first week, you choose only one exercise which you will perform 4-5 sets of (all to be followed with 45 seconds of rest between sets)
    • In the second week, you choose another exercise which you will perform 4-5 sets of(all to be followed with 45 seconds of rest between sets)
    • In the third week, you choose another exercise which you will perform 4-5 sets of(all to be followed with 45 seconds of rest between sets)
    • In the fourth week, you choose another exercise which you will perform 4-5 sets of(all to be followed with 45 seconds of rest between sets)
    • After the first 4 weeks, your program will change; now you pick three exercises, one exercise for each workout. Now you raise it to 5 sets, to failure, and 1 minute of rest in between sets. Every week you mix your program so it's never the same.
    • After the first 8 weeks, your program will once again change; now you will do all of the four exercises in every workout, but in every workout you do the exercises in a different order to keep the diversity in the training.
    • Take 3 days of rest and do another test, taking as many push-ups as possible' the progress you've made will be obvious. If you still haven't reached 100 push-ups (which most people won't have after the first time they finished the program), then repeat the cycle.
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Method 2
Method 2 of 3:

Perfecting Your Push-Up Technique

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    Remember to always warm up before any exercise. Warming up reduces the risk of injury and gets muscles ready to do a push up. You can actually lift/push/pull/etc more if you go through a proper warm up routine as compared to diving straight into the exercises. Make sure to stretch your arms and wrists - key joints in push ups.
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    Assume a prone position on the floor or other rigid surface (preferably carpeted-more on that later) that's able to support your body weight. Keep your feet together!
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    Make two fists and place them under yourself on the floor, approximately shoulder width apart. If you are on a relatively cushioned surface, such as a carpeted floor, simply support yourself on your fists between the first and second knuckles. If you are on a less forgiving surface, consider investing in some pushup grips (they look like handles you put on the floor.) Curl your toes upward (towards your head) so that the balls of your feet touch the ground.
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    4
    Raise yourself using your arms. At this point, your weight should be supported by your hands and the balls of your feet. Make a straight line from your head to your heels. This position is called "plank," which is used for other various exercises. This is the beginning and the end position of a single push-up.[2]
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    5
    Lower your torso to the ground until your elbows form a 90 degree angle. Keep your elbows close to your body for more resistance. Keep your head facing forward. Try to have the tip of your nose pointed directly ahead. Draw a breath as you lower yourself.[3]
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    Raise yourself by attempting to push the ground away from you. Breathe out as you push. The power for that push will inevitably come from your shoulders and chest. The triceps (the muscle on the back side of your upper arm) are also contracted but the primary exercise for the triceps isn't the push-up. Continue the push until your arms are almost in a straight position (but not locked).[4]
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    Repeat steps 5 and 6 for the remainder of the exercise.
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    Stretch the chest and shoulder muscles during your cool down cycle. Proper stretching and cool down routines are just as important as the warm up, but, unfortunately, are quite often overlooked.
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    If you can't use your knuckles, it's fine to place your hands flat for beginners.
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Method 3
Method 3 of 3:

Increasing Push-Ups in 10 Weeks

You can use this steady method to reach any required target.

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    Perform simple pushups for a week. This comes before the real training.
    • Never skip a day of practice between the weeks.[5]
    • Remember to stop when needed and not overdo it because it'll damage your muscles and weaken you before you reach a target of 100 or more.
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    On the first week, practice the correct form. Do 10 pushups a day through the week. Ten is this week's daily target.[6]
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    Proceed to week two. Increase the target to 20. Even though this is a sudden increase, it will tighten and ready your biceps.[7]
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    Repeat this increasing target weekly till you reach 50.
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    When you reach 50, take one day rest after each day of exercise in this week.
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    After you hit 70, make a dash towards 100 or at least 90.
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    If you're close but having trouble hitting 100, rest for an extra day or two and then try again when your muscles are fresh. Slowly work your way up to 100.
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    Congratulations, you hit 100! Now you can either maintain your fitness, or continue working toward an even higher goal.
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Community Q&A

  • Question
    Do pushups affect my height?
    Community Answer
    Community Answer
    No, doing pushups does not affect your height.
  • Question
    I want to do pushups and squats on every other day. Will I build the muscle if I go to gym to lift weights too?
    Community Answer
    Community Answer
    Yes, but if your muscles are really sore, you don't want to work those muscles until they feel better (although some mild soreness can be pushed through). Otherwise you risk injury or muscle damage that could delay your progress even more.
  • Question
    Will doing push ups increase my strength and make my muscles stronger if I am a teen?
    Community Answer
    Community Answer
    Yes, it will increase your strength and make your muscles stronger no matter what age you are.
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Warnings

  • Losing motivation is the biggest threat.
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  • Training which only works a small part of the body may result in bad posture or back injuries, so to not get too hunch-backed make sure you do some type of climbing-movement to even it out a little bit. If this is not an option for you, make sure you stretch your chest after workouts, and keep your back straight.
    ⧼thumbs_response⧽
  • When you do push-ups on the knuckles, you may feel pain in your knuckles in the beginning, but it will stop after a week or two.
    ⧼thumbs_response⧽
  • When you do push-ups on the knuckles, it’s very important you do it on the two first knuckles (index finger and middle finger). Otherwise, you risk injuring your hand.
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  • Always consult a physician or a doctor before engaging in any training program, especially if you are below the age of 15, or above the age of 40.
    ⧼thumbs_response⧽
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Things You'll Need

  • Pilates ball to put feet up on (optional)
  • Chair to put feet up on (optional)
  • Resistance, to put on your back, or some extra weight, to make the push-ups more difficult, as you progress. (optional)
  • All sorts of stuff which can make the push up harder to do (optional)


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References

  1. ↑ https://www.outsideonline.com/health/training-performance/types-of-pushups/
  2. ↑ https://www.self.com/story/heres-exactly-how-to-do-a-push-up-correctly
  3. ↑ https://www.self.com/story/heres-exactly-how-to-do-a-push-up-correctly
  4. ↑ https://www.shape.com/fitness/tips/how-do-push-up-correctly-benefits-variations
  5. ↑ https://www.mensjournal.com/health-fitness/how-do-100-pushups-without-stopping/
  6. ↑ https://medium.com/reinvent-yourself/day-21-simplest-way-to-increase-your-pushup-count-c06180a5ca39
  7. ↑ https://www.inc.com/jeff-haden/if-you-can-do-this-many-pushups-in-a-row-harvard-scientists-say-youre-at-over-30-times-less-risk-of-heart-attack.html

About This Article

Landis Owens
Co-authored by:
Landis Owens
Personal Trainer
This article was co-authored by Landis Owens. Landis Owens is a Personal Trainer and the Owner of Almighty Personal Training Studio in Tempe, Arizona. With over 15 years of experience in the health and fitness industry, Landis specializes in weight loss, nutrition, and core and strength training. Landis received a football scholarship to Mesa Community College where he studied Engineering and Sports and Exercise. He is an ISSA Certified Personal Trainer and also holds certifications in Nutrition, Youth Sports, Injury Stay Free, and CPR. Landis also competes in bodybuilding competitions. This article has been viewed 426,179 times.
1 votes - 100%
Co-authors: 46
Updated: January 23, 2023
Views: 426,179
Categories: Featured Articles | Push Ups and Press Ups
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