What happens if you do 100 push-ups a day?

This is an automatically translated article.

Push-ups are a very simple, effective movement and you can do them anywhere. They are an essential part of various exercise programs and can be used for different goals. But you may have asked yourself - what if you did 100 push-ups a day or did a lot of push-ups do any good?

1. What will happen if you continuously do 100 push-ups per day?

Push-ups are a familiar movement for people who regularly exercise, especially men. The push-up exercise is said to have a role in strengthening the muscles of the shoulders, chest and arms. However, doing 100 push-ups a day continuously can produce the following results:
Improves fluency in doing push-ups: Before you get excited - let's be clear - you will better with basic push-ups. Don't expect to be able to do push-ups with just one hand or something like that. 100 push-ups a day isn't too much, especially when you break it up into sets. However, if you can't do 100 push-ups a day yet, training will help you get stronger. But if you're already able to do 100 push-ups, even completing them in a few sets, it won't bring much benefit. Why is that? Our bodies are very adaptive. Once you regularly train your muscles with the same intensity, they will get used to it and stop growing bigger and stronger. Unbalanced muscle growth: Even if you're a beginner, focusing on a fixed type of exercise is not a good idea for overall muscle growth. A good exercise program should target all major muscle groups to build a functional balance of muscle groups. Push-ups focus on developing the muscle group in the front part of the body. And you also need to train your back muscles. Even if you can't see it easily in the mirror. That's why you should aim to have the same force when inhaling and pushing. Overtraining your pectorals and triceps: If it's hard for you to do 100 push-ups, this means your muscles will need more time to recover. For maximum strength, it's best to let a muscle group recover for at least 48 hours. If you continue to tear those muscle fibers by overtraining, you could end up causing injury. Conversely, if 100 push-ups aren't hard for you, it's just going to be an endurance exercise. It would have to be a very intense exercise on the muscles of the body. You can see positive results (if you're a beginner): If you're a complete beginner at first, your muscles will be sore after all the push-ups. By week two, you'll start to feel changes in your arms, chest, and other large muscles. You may gain some strength and see a significant increase in muscle size. But it won't be long before they all reach a plateau.. and lose their original purpose.

2. Some suggestions

It is not difficult to make the decision to do 100 push-ups a day, but only when you start practicing will you feel the difficulties. Many people practice will easily feel bored and lose motivation like when fighting. So, if you want to keep your workout as simple as possible, here's what you should do instead of just 100 push-ups a day:
Combine the following 4 exercises to activate your whole body : Push-ups, pull-ups, bounces and squats to activate all major muscle groups. That way, you can see the best results in terms of overall strength, fitness, and even appearance. But each person's progress depends on your diet. Focus on full-body workouts: Want to simplify your workouts? Choose 3-4 full-body exercises and do them consistently each week. And just keep increasing the intensity as you get stronger. Wait at least 48 hours before you repeat the same exercise: There are two reasons for this: You want to let your body recover, and you don't want to adapt too soon. Ideally you should work the larger muscle groups - Arms/Chest, Back, Legs and Trunk on separate days of the week or do different full body exercises 3 or more times per week.

Please dial HOTLINE for more information or register for an appointment HERE. Download MyVinmec app to make appointments faster and to manage your bookings easily.