As of: March 15, 2024, 7:31 p.m
By: Vivian Werg, Alexandra Grauvogl
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A push-up routine can bring about major physical and mental changes © IMAGO / Pond5 Images
The push-up is one of the most frequently performed fitness exercises.
Here's what happens to your body when you do 100 push-ups a day.
Push-ups don't just train your arms.
When done correctly, this complex bodyweight exercise can strengthen the entire body and strengthen almost all muscle groups.
This fitness exercise is extremely effective and can be performed without additional equipment.
A common goal is to do 100 push-ups every day.
But what are the benefits of this training?
Regular push-ups can help improve fitness, sculpt the body and increase overall health.
According to a Harvard University study, exercising with push-ups can even reduce the risk of heart disease.
Fitness: Push-ups use many muscle groups
By raising and lowering the body by bending and stretching the arms with the associated body tension in a horizontal position, push-ups use the following muscle groups:
poor
Shoulders
Breast
hull
glutes
Finally learn push-ups!
The 6-week training plan for beginners
100 push-ups a day: This is what happens to your body – and mind
Training the entire body using your own body weight is a popular fitness goal.
But how useful is bodyweight training really?
100 push-ups a day sounds like a lot, but it's definitely doable if you spread the repetitions out throughout the day.
Tip: Try, for example, to spread out 5 sets of 20 repetitions throughout the day, for example two sets in the morning, one at lunchtime and two in the evening.
At the same time, doing push-ups every day offers more benefits than almost any other exercise.
Because with just one single workout you can strengthen different muscle groups.
According to Mark Lauren, bodyweight training icon and ex-US military fitness instructor, nine minutes a day is enough to get really fit.
He uses his own body weight to do the exercises.
The big advantage is that you train many muscles at the same time.
According to Lauren, push-ups don't just work your chest muscles and triceps.
Your shoulders need to be stabilized; the shoulder girdle muscles and the large back muscle ensure this.
The muscles of the torso keep the spine straight and the gluteal muscles hold the hips.
It is a full body workout.
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How many push-ups men and women should be able to do read
Finally learn push-ups!
The 6-week training plan for beginner readers
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100 push-ups in a row – download the 8-week training plan!
Do you want to get started and do not just 100 push-ups a day, but even in one go?
Then download the 8-week training plan as a PDF HERE for free.
You only need to register once with our USER.ID login service.
100 push-ups in a row © IMAGO/David Munoz
You will notice these physical changes when you do 100 push-ups daily:
More strength:
If you regularly do 100 push-ups a day, you will become significantly stronger in the medium to long term.
When you do push-ups, you train your triceps, chest and shoulder muscles, among other things.
After a short time you will notice that you can do more and more push-ups in one go.
Improving endurance:
In addition to your physical strength, push-ups also strengthen your endurance, especially your strength endurance.
Mental Boost:
Push-ups also have an impact on your mind.
You will be in a better mood: Exercise can significantly improve a person's mood.
Various studies prove this positive effect.
In the long term, more desire for sport:
Once you have made daily exercise sessions a habit, you can hardly live without it.
The body will really demand the daily exercise session.
Improving your sense of balance:
Push-ups improve your balance as your sense of balance is important to perform them correctly.
In addition, well-trained core muscles ensure better posture and reduced risk of falls.
Push-ups are suitable for both beginners and experienced athletes.
That's why researchers often measure (and test) participants' physical fitness with this exercise in their studies.
There are push-up variations in different levels of difficulty for every fitness level – from beginner to professional.
Want to know where you stand with your push-up list?
Here you can read how many pus-ups men and women should do.
Strength training, including daily push-ups, can also stimulate your metabolism.
Anyone who trains higher muscle mass automatically has a higher basal metabolic rate - the body burns more calories when resting.
The exercise can therefore stimulate fat burning.
You can find a suitable push-up training plan for advanced users for free in the PDF library.
The editor wrote this article and then used an AI language model for optimization at his own discretion. All information has been carefully checked. You can find out more about our AI principles here: https://www.ippen.media/news/ki-prinzip-ippen-digital-92499187.html