​What Happens If You Do A 100 Push Ups Every Day

​What Happens If You Do A 100 Push Ups Every Day

November 02, 2016 | Photo credits: Madbarz

Push Ups are simple, effective, and you can do them anywhere. They are an essential part of various workout programs and can be used for different goals.

But you may have asked yourself - what would happen if you did a 100 Push Ups every day?

Would you build muscle? Gain strength?

Well, there is a couple of possible outcomes, listed from the most likely to most unlikely:

1. You get better at doing Push Ups

Before you get excited - let's make it clearer - you'd get better at doing a 100 Push Ups. That's pretty much it. Don't expect to magically be able to do One Arm Push Ups or something like that. A 100 Push Ups is not a lot, especially when you divide it into sets.

However, if you can't do it yet, well then, you'd get stronger. But if you already can do a 100 Push Ups, even in a couple of sets, then it's not much of a benefit.

Why is that so? Our bodies are very adaptive. Once you regularly expose your muscles to the same type of stress, they get used to it and stop growing bigger and stronger. More than 30 reps of Push Ups per set won't get you anywhere. Instead of chasing huge numbers, check out the guide for building a bigger chest at home.

2. You develop a muscular imbalance

Whether you're a beginner or not, focusing on one type of exercise is not a good idea for overall muscle development. A good workout program aims to target all major muscle groups for building a functional balance. Push Ups target the anterior part of your body. And you need to train your back, too. Even if you can't see it easily in the mirror.

That's why you should always aim to have the same amount of pushing and pulling. For more info, check out the best pulling exercises.

3. You overtrain your chest and triceps

If doing a 100 Push Ups is hard for you, then your muscles will need some recovery afterward. For maximum strength gains, it's best to let a muscle group recover for at least 48 hours. If you keep tearing those muscle fibers you might only overtrain them, get bored and maybe even risk an injury.

If 100 Push Ups is not hard for you, then it will just be a short muscle endurance workout for you. It wouldn't over train or even pump your muscles significantly. It would be a waste of time or a nice warm up.

4. You might see positive results (if you're a beginner)

If you're a total beginner at first your muscles would be really sore from all the pushing. In the second week, you would start feeling changes in your arms, chest and core muscles. You could gain some strength and see a nice increase in your upper body muscle tone.

But it wouldn't be long before it all reaches a plateau.. and loses its purpose.

So if you want to keep you training as simple as possible, here's what you should do instead:

1. Learn these 4 exercises that will activate your whole body

Push Ups, Pull Ups, Dips, and Squats to activate all major muscle groups. That way you can see best results in overall strength, fitness and even looks. But how much progress you see will depend on your nutrition. So don't screw it up.


Check out the Nutrition Guide created especially to bring results in combination with bodyweight workouts.


2. Focus on full body workouts

Want to keep your workouts simple? Pick 3-4 full body workouts and just do them regularly every week. Just keep adding more reps as you get stronger. Need ideas? Why not...

3. Use free Madbarz workouts you can do at home

Madbarz App has bodyweight workouts tailored to any goal. You can pick workouts based on workout type or the muscles that each workout activates.

4. Wait at least 48 h before you do the same workout

There are two reasons for this: you want to let your body recover, and you don't want to adapt too soon. Ideally, you'd be hitting bigger muscle groups - Arms/Chest, Back, Legs and Core in separate days of the week, or doing different full body workouts 3 or more times per week.

Want a workout plan to start right away? It's included in the 8-item Platinum Pack.