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The pushup is one of the most important exercises that a newcomer to fitness can do, but it can be difficult for many people. In this video I will give you a 5 phase program to build up your strength so you can do 100 pushups. First, a quick word about weight. There are lots of reasons to get leaner and lose fat and I'm about to give you another one. The #1 way to make pushups easier is to weigh less! Every pound of fat is a boat anchor holding you tightly to the earth. Please watch the below video to get started with losing weight.
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Phase 1: Counter Pushups. Do as many as you can (in other words do a set), then rest 2 minutes and do another set of as many as you can do. Repeat this till you have done 5 sets. Do this workout 3 times a week until you can do 20 pushups in each of the 5 sets - then advance to Phase 2:
Phase 2: Knee Pushups. Do as many as you can, then rest 2 minutes and do another set. Repeat this until you have done 5 sets. Do this workout 3x/week until you can do 20 pushups in each of the 5 sets - then advance to Phase 3
Phase 3: Drop Pushups. In this phase you are going to do 5 sets of 20 pushups. You will do as many real pushups as you can, then drop to your knees to finish the rest of the 20. Rest 2 minutes, and do another set. You will do this workout just 2 times a week. Repeat till you have done all 5 sets. When you can do 5 sets of 20 real pushups, advance to Phase 4
Phase 4: In phase 4 you will be doing two pushup workouts a week.
Monday Workout (High Weight) Fill a backpack with weight equal to about 20% of your body weight. Do as many pushups as you can, without any rest take off the backpack and do as many pushups as you can without the backpack. Rest 3 minutes and repeat for a total of 5 sets.
Thursday Workout (High Rep): You will do 4 sets of 100 reps with 5 min rest between sets. Do as many pushups as you can then without any rest, do as many knee pushups as you can, then without rest do as many counter pushups as you can for a total of 100 reps.
When you can do 100 real pushups on your thursday workout, you are done!
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