After my first round of P90X, I began to focus on building up my chest muscle a bit more. Since I didn’t have a bench press or dumbbells that were heavy enough to do the job, I revert to the good ole fashioned Push-Up.
It’s been around forever and is still considered an excellent exercise for developing your chest. I stumbled upon a book titled “7 Weeks to 100 Push-Ups” which detailed a rigorous routine that over the course of 7 weeks should allow a person complete 100 consecutive push-ups without a pause of more than 1 second.
This was book was perfect and they even provided a handy little guide that you could use each week as your progressed that indicated the number of push-ups you should be completing based 0n your previous weeks results.
Of course, you first needed to establish a baseline to know where to begin, meaning how many consecutive push-ups can you do today with a pause of more than 1 second? For me back in 2009, that number was 33!
So based on that number the guide/book gives you routine of push-ups that are to be performed 3 days a week and then at the end of that week, you repeat the test and re-establish your baseline. You repeat this process for a period of 6 weeks and then ideally by the end of the 6th week, you should have built up your strength to 100 consecutive push-ups.
I am proud to say that I stuck to the program and hit that 100 push-up mark during that 7th week, 118 push-ups actually!
I still use this routine on occasion, on my active recovery days.
WARNING: Don’t try this routine on the same day OR the day before you plan to work your chest, you will be sorry you attempted such a silly feat!
The book lays it out a bit differently that I have detailed below, but the effect is still the same. I would encourage you to pick up the book, most local libraries are likely to have it, and read it cover to cover and then use the program detailed there to challenge yourself. Once you have conquered that, work the following routine into your active recovery days and you’ll see continued improvements in your strength and definition in your chest muscle.
I use www.online-stopwatch.com for my timer…NO CHEATING and taking longer than the timer indicates!
Standard Width
- 20-25 push-ups
- 75 second break
- repeat until you get to 100-125
3 minute break
Military
- 20-25 push-ups
- 75 second break
- repeat until you get to 100-125
3 minute break
Wide
- 20-25 push-ups
- 75 second break
- repeat until you get to 100-125
Obviously once you have reached the point where you are able to tackle this routine and are feeling under-worked, you can increase the rep count for each cycle. So instead of doing 20-25 push-ups, go for 30-35. Using this routine on a regular basis, you find yourself able to crank out 100 hundred pushups in no time.
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Hey I really like the layout of this website! I am planning on making my own website and was wondering what template you used because I wanted to use the same one
Hey Greg.
I sent you an email as well, but I am actually using the Rolex theme for WordPress found here:
http://www.fabthemes.com/
I have modified several things about it though…