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What Happens If You Do 100 Push Ups A Day For 30 Days?

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Rating: 4.5; Vote: 2

Pushups are one of the most effective exercises to increase your strength and build up your upper body muscles like the chest, shoulders, and triceps. Some people take this exercise to the extreme and commit to doing 100 pushups a day, and seem to get impressive results. But what really happens if you do 100 pushups a day for 30 days? What muscles will grow and by how much by the end of this push up challenge? Are there any side effects related to this 30 day pushup challenge you should know about? Is it even worth your time and effort? To maximize your gains and minimize injury from doing 100 pushups a day, make sure you do them with proper form. But what kind of growth can you expect from doing 100 push-ups a day? The highest activated muscles were the chest, triceps, front of the shoulders, core, and another muscle called the serratus anterior. These are likely where you ll experience most of the improvements. As for how much of an improvement to expect in these muscles, we ll dive into specifics later. But first, note that there are various side effects to doing 100 pushups a day for 30 days you ll want to be aware of, starting with week 1. Men who rank fair in terms of their fitness on average can do about 15-20 push-ups in a row. This means you ll likely need to do several sets of push-ups to get to a total of 100. In addition to this, the most noticeable effect you ll experience in week 1 is what s called DOMS, which stands for delayed onset muscle soreness. Since in this case your body isn t used to doing 100 push-ups a day, week 1 is when you ll experience the highest amount of soreness in your chest, shoulders, and arms. As for side effects you d experience in weeks 2 to 3 of your 30 day pushup challenge? Since it takes roughly 48 hours for a muscle to fully recover, in the case of doing 100 push-ups a day, since you re training the same muscles every single workout, they aren t getting a long enough break to fully recover. Because of this, you ll likely start to experience quite a bit of fatigue in weeks 2 and 3. Your body and muscles may start to feel more exhausted than normal and as a result your push-up performance may even start to decrease. So by the time week 4 rolls around, your body will have taken a beating from the high frequency and high volume pushups. You may also start to notice two things. First, if you regularly train your front muscles without training your back muscles, then the stronger front muscles will overtime start to pull your body forward into a hunched over position with your shoulders rounded forward. Now the other thing you ll notice has to do with your joints. Even with proper form, the repetitive motion of push-ups can create a lot of strain especially on your wrists and elbows. What kind of growth can you expect to see at the end of the pushup challenge, though? In the push-up study I mentioned in the beginning of this video, the subjects weren t doing anywhere near 100 push-ups a day. Instead, they were assigned to 3 sets of push-ups to failure twice a week. Given that the max number of push-ups they could do in a row was around 30 reps, this would equate to about 90 push-ups being done each session. A total of roughly 180 push-ups per week. Although this sounds like nothing compared to 100 push-ups a day, they still experienced significant growth. Over the course of 8 weeks, they experienced an 18. 3% increase in the muscle thickness of their chest which equated to about a 3mm increase in thickness. Their triceps also experienced a 9. 5% increase in growth, which also equated to about a 3 mm increase. If you halve these numbers, you can get a rough sense of the kind of growth you can experience after a month of doing push-ups just twice a week. If you were to do 100 push-ups a day would you experience more growth? I d expect it to be similar or even less because you re not giving your body adequate time to recover. Also, keep in mind that after these 30 days, if your body gets stronger then it s going to need more of a challenge to continue growing. As for whether this is all worth it or not? Honestly, I would not recommend the standard approach of 100 push-ups every day without rest. It causes too many recovery issues and lacks the progression you need to keep seeing results past 30 days. That said, I will be working on a video that shows you a better way to execute the 100 push-ups a day challenge, and I ll link that when it s done. Look out for it!
Date: 2022-07-31

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Comments and reviews: 14

Gordon
Being in the military, high-volume, fast-paced pushups are a regular thing for me. I do occasionally get pain in my traps, lower back, and elbows due to over-stress and form failure, but for the most part, I have gotten used to it and maintain my form most of the time even when going fast. However, I don't think this is very beneficial for my overall fitness. It is just a way for the military to standardize a measurable exercise so they can reflect levels of fitness on paper. It's beneficial from an administrative perspective in the military, but not so much for individuals. The benefits diminish quickly and the risk is always there. Many military personnel report back pain, elbow pain, and rolled shoulders, which can lead to further musculoskeletal dysfunction. I really would rather not do pushups in this way. Even from a calisthenics perspective, it's more detrimental than beneficial.
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Just
What happens did you ask. Well I can tell you because i did it at the start of the year. You gain strenght so you can do them easyer, but you don't gain any size.
The first 2 weeks are Hell. Everything hurts every day, even when you sleep you can feel how sore your muscles are.
Week 3-5 Isnt so bad. Your body gets used to it and you dont feel much pain
After week 5 -10 the easyest. And after week 10 you should probably add some weight because you can handle it.
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Tygger.
I have recently started working out myself. I planned on trying this challenge and seeing for myself, what results I can achieve.
Therefore I am glad to have seen this video, and I can t wait for the optimized version to come out. I really want to get the most out of my training, without wasting any potential muscle growth.
I very much appreciate your videos, since they are informative, as well as motivative!
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ewetoob
I have a challenge I do every nfl season. I do a certain amount of push-ups for every score in the KC chiefs game. I have done as many as 500+ during a game. That is my single day of push-ups for the week. I always see good gains from this. Not always in size but in the firmness of my chest and all the parts you mentioned. I also always use push up bars to protect my wrists. Thanks for the video!
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Chris
I used to do 100 push ups years ago for 2 months, i didn t have any problem, but the muscle growth u get from dis challenge is not worth it because ur chest look big only when ur in pump, after 2-3 days the chest return to look basic, bench press is the only way to get a good chest
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Rounak
This is a very excellent and brilliant bro telling about what happen when we do 100 pushups for 30 days and keep it up and keep training hard and be strong always and stay healthy and be positive and happy always but never give up on your dreams and take care of yourself
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Lunar
I did 300 burpees everyday for November 2021. I was 143lbs then I dropped to 133lbs. It was because I was on ADHD medication that made me lose my appetite. But don t worry I m eating good and at 150lbs. Just remember, you burn lots of calories, so just remember to eat.
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sport
I challenged myself to do 200 pushups a day for a year. I was successful until September, at which point I had horrible elbow soreness and had to get cortizone shots and the doc recommended surgery. It has been a couple years since and Ive had 3 shots in that elbow.
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touraneindanke
If you have zero condition. just put your hands one the kitchen counter or desk and stay stationary for a while after every push-up.
Don t get lazy and quit. have a break and continue.
Especially your belly feels great from the get go.

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Theodore,
How I do my pushups is that I divide them evenly
I do 20, then rest for 30 secs
I do 20 more, and rest again
And I continue until arm and chest failure
Hopefully we can all make it to 100
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alm7888
This is dangerous i did it without rest, and ended up with an injury on my shoulders 1 year ago, because my rotator cuffs are weak thankfully i am fine now and i train smarter and safer because of that
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Jason
I did this during the pandemic while the gyms were shut down. I was doing 30 push ups before I had to rest, by day 30, I was doing 70. I obviously got more endurance but didn't really notice any growth.
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sport
As a woman I can only do 40 girl pushups and 8 man pushups. I will keep trying! I would be amazed if I could do 20 man pushups one day, let alone 100. That would be unreal!
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Stonie
Great video. Someone should do a study on untrained subjects doing 100 push ups a day and another group doing 100 push ups every 3 days. Less reps but more recovery time.
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