Fitness and Health

Have you tried to do 100 push-ups arms? Let’s make a challenge to readers of the Guide-Fitness.com.

As much as technology and fitness machines evolve, the push-ups will always be one of the best exercises, sometimes to burn calories, sometimes to gain strength and muscle mass. In addition to exempt any type of equipment to run them, the inflections are also an excellent test of strength and fitness.

One of the biggest mistakes of beginners when performing push-ups all the energy is exhausted in the same series. This method is not the correct one: instead of doing 40 pushups in a row, is more beneficial to do three sets of 20 repetitions. Still, this plan, the objective is to complete one hundred push-ups followed in the same series. Ready for the challenge?

The push-ups involves an important concept in fitness: learn how strong it is in relation to their body weight.

The day I gain entry to the restricted elite men who can perform 100 pushups arms followed, will certainly be in shape.

But first, let’s do a simple test to see how many push-ups can do in 3 minutes or if you are a beginner, do the test push-ups – standard and modified.

The test: Do the maximum push-ups in 3 minutes.

Rules:

1. The clock does not stop for 3 minutes. You can rest if you wish, but may not touch the ground with the body (excluding hands and feet).

2. For the repetition count, must run flawlessly: A line joining the head and feet, the initial position (top), arms straight, lower the body in the position described by 5 cm of soil and knees without touching the ground (image).

3. Take breaks if you want, in particular feel more fatigued. Do not take the total fatigue before the final 30 seconds.

push-ups, strength training, physical exercise
The results

- Less than 55 pushups arms: Below Average

- 55-74 pushups arms: Medium

- 75-99 pushups arms: Good

- 100 to 110 pushups arms: Excellent

- 111 or more crunches arms: Extraordinary

Share with us your results and fill out the survey below. Also leave your comment here on the facebook page. You are in shape?

Test Arm Pushups
Less than 55
55-74
75-99
100-110
111 or more

Please enter the word That you see below.

The results

If not achieved the desired results, likely to leave some weaknesses:

If you can not do 15 push-ups correctly – it means that your chest and triceps are weak.

Solution: We can train them, doing some sets with many repetitions (12 to 15) of press extrensão chest and triceps. You can also try to do push-ups in small series or supporting your knees on the ground. As you progress, do pushups without support and increase the number of repetitions.

If your hip give during the push-ups, your core is weak.

Solution: plank and side plank. These exercises develop strength and stability of your core, and are a replica of the movement you need to successfully push-ups.

How to improve your results

We left two plans to help you achieve your goals. One to 4 weeks and the second to 6. If you are a beginner start with the foreground and when finished, meets the second, and challenge yourself to do 100 push-ups.