I'm starting the 100 Push-Up challenge! Come join me!

[PassTheBong]

Since I've quit smoking (both the herb, and cigarettes) probably around 5 months ago, maybe less, I have noticed a significant gain in weight. So I'm undertaking the challenge and opportunity to turn some of that fat into muscle, especially with the summertime approaching quickly. I remember doing the 100 push up challenge back when it initially started in 2008 (I think I found out about it here, but I cant seem to find anything in the search), and succeeded! I remember feeling really good about myself towards the end of it, being able to accomplish my goal of 100 consecutive pushups. I figured, why not? In the next coming month or so I'm going to start a running regiment and perhaps start hitting the gym up, but I thought what a better way to start [U]phasing into[/U] the way of the fit.

[B]I'm posting this thread in GD, because I'm hoping there will be some others like me, who want to get up and challenge themselves.[/B] I am not seeking the fitness crowd alone, as they are probably in a more advanced state of fitness as it is. But that being said, nothing is stopping you from taking the challenge. So I'm making this thread as kind of an incentive. Having a place to compare results, and talk about the challenge with others who are participating, would make it a lot more fun and keep things interesting! So please, join me! [B]Anyone can participate[/B]. You don't need to be an adrenaline junkie who visits the gym 7 days a week. Like I said, I'm looking at this as a way to [B][I]phase into[/I][/B] getting into a more active lifestyle. I've noticed that my social life has significantly diminished since I quit 420blazingiteveryday, so why not turn this time on the PC into some physical activity, and better my health.

The only tools required are your body, and the willpower to keep going. I can tell you from personal experience that this [B]works[/B]. I was quite surprised when I exceeded my goal. Friendly competition between companions is alright, but when it comes down to it, everyone will be hitting the same goal by the end of the 6 weeks. Where you go after that is solely up to you.

**A lot of what I'll be explaining will be from the Hundred Pushups website. I'll be highlighting important bits

[h2]Why Push-Ups?[/h2]

[quote=HundredPushups.com]Push ups are one of the basic and most common exercises for the human body. Push ups are not only great for your [B]chest[/B], but do a tremendous job of [B]defining your abs, triceps, shoulders and torso[/B].

Push ups can be performed [B]no matter where you are[/B], and best of all, they are completely free - [I]no expensive equipment or annual gym fees required[/I]! If you're looking to develop a great chest and shoulders, you could do much worse than follow along with the hundred push ups plan. [B]Your core strength will also go through the roof too![/B]

To improve your strength, fitness and general health all you need to do is commit [B]about 30 minutes of your time per week,[/B] and follow the push ups training program as closely as you can. I promise you will feel much better about yourself and much more confident after just a few short workouts.[/quote]

What does [url=http://www.webmd.com/fitness-exercise/features/doing-the-perfect-push-up]WebMD[/url] have to say about push ups?

[quote]"One of the reasons the push-up has endured so long is it's cheap, it's easy, it doesn't require any equipment, it can work multiple parts of the body at the same time -- [B]and pretty much everyone, from beginners to athletes, can derive benefits,[/B]" says personal trainer Jonathan Ross, a spokesman for the American Council on Exercise (ACE).[/quote]

[quote]"The primary movers [the major muscle groups that produce the motion of a push-up] are the chest and tricep. However, if you look at the form your body takes during the perfect push-up, [B]you're typically suspended from your toes all the way to your neck, so in reality, every muscle between your shoulders and your toes is engaged,[/B]" says Bottesch, co-owner of Empower Personal Training in Durham, N.C.

This includes the all important [B]core muscles of the trunk, as well as the abdominals, legs and hips[/B], she says.[/quote]

Listen to all those benefits! Still interested?

[h2]How to complete a push up[/h2]

The website says:

[quote]Lie prone on the ground with hands placed [B]as wide or slightly wider than shoulder width[/B]. Keeping the body straight, lower body to the ground by bending arms at the elbows. Raise body up off the ground by extending the arms. Repeat.

[B]Body weight should be lifted by the arms[/B]; don't be tempted to use your butt, stomach or the lower half of your body to pull yourself up. To maintain correct body alignment, [B]imagine a straight line running from your head down to your ankles[/B].[/quote]

[img]http://www.hundredpushups.com/images/good_form_pushups.gif[/img]

[B][I]"But... I can't do that! It hurts after I do 3 of those![/I][/B]

You don't have to close the page yet, there are still options available! Such as [B][I]"Alternative Push Ups'[/I][/B].

[quote=HundredPushups.com][B]"Knee" push ups - [/B]to reduce the lifting load by about 50% you can do the same exercise, but do it on your knees. Keeping a straight line from neck to torso is still important, so please pay attention to correct body alignment as you perform your workout.

[B]"Knuckle" push ups -[/B] don't worry, these are not just for the hard-core push up folks. Some people experience wrist discomfort as they perform "good-form" push ups, but by closing your hands and making a fist, your body weight ends up on your knuckles instead of your palms, thus avoiding the wrist extension motion. Note: Please be sure to do this type of push up on a padded mat, plush carpet or even better a rolled up towel.

[B]"Bench" push ups -[/B] you can also use a low bench or chair to support your arms while you perform either regular push ups or "knee" push ups. This type of push up allows you to really concentrate on the push up motion; all without the strain of the regular version. Note: Please be sure the bench or chair is stable and secure before you perform the push ups.

[B]"Wall" push ups [/B]- if all the above options are still too challenging, one final variation exists. The "wall" push up dramatically reduces the pressure on the arms, upper back and abs. The closer you stand to the wall, the easier they are to perform, but remember, it's still important to be aware of your body alignment as you perform the "wall" push up. As you gain strength and confidence, move your feet slightly further away from the wall to make the workout more challenging. Feel free to consider moving to the "bench" or "knee" style push ups once your initial strength has increased.[/quote]

[img]http://www.hundredpushups.com/images/modified_form_pushups.gif[/img]

[B]Remember:[/B] It doesn't matter what style you do, as long as you keep challenging yourself and keep heading for that goal.

What does [url=http://www.webmd.com/fitness-exercise/features/doing-the-perfect-push-up?page=2]WebMD[/url] have to say about this? Well pretty much the same thing that the website said, but with some pointers and a little more in depth explanation to the alternatives:

[quote=WebMD]"Your chest should come within 2 to 3 inches of the floor.[B] Put a textbook, a sneaker, a rolled-up sock underneath you, and when you touch it, it's time to go back up,"[/B] says Ross, who was named ACE's 2008 personal trainer of the year.[/quote]

[quote]If you haven't done any kind of push-up -- let alone a perfect one -- since your high school gym teacher stood over you with a whistle and a scowl, don't worry. There are several ways to ease into doing push-ups.

One option is to use a low bench to prop up your arms, and then do either a regular push-up or the knees-on-the-floor version, Bottesch says.

"If you put your feet on the floor and put your hands on the bench, you can work on getting the body form right with much less strain," she says.

If even a kneeling push-up with a bench is too tough for you, there's an even easier way to begin.

You don't have to lie down at all, Ross tells WebMD. Instead, do your push-ups standing against the wall, which dramatically reduces the pressure on arms and upper back. To make it simpler still, stand closer to the wall.

"With your feet very close to the wall, there is almost no strain, but it still allows you to keep your body in alignment so you get a real sense of how it should feel," says Ross. As you gain strength, keep moving your feet further away until you feel confident enough to try push-ups on the floor.[/quote]

Regular push ups are too easy for you? Try elevating your feet(on your bed or on a shoebox, etc)!

[B][I]"Sound's easy enough. How do I start?"[/I][/B]

[h2]The Initial Test[/h2]

To start the challenge, you must first complete an initial test. This test will determine your current fitness level, where to start, and how to plan your regiment. This specifically is why I'm posting this thread on a saturday, as you're going to need a couple days of rest before you begin.

[tab]**NOTE** The column at the left labelled "Rank" is just an indicator of your current fitness, and can be used as a comparison tool between others. You can disregard it.[/tab][img]http://i.imgur.com/CJR79Eh.png[/img]

To perform the test, all you need to do is do as many "good form" (we discussed this already) push ups as you can. [B]DO NOT CHEAT/CUT CORNERS[/B]. The only person you're cheating is yourself, and this may put you in the incorrect category!!!!! If you want to maximize your strength, be honest with yourself. Once you've done as many push ups as you possibly can, take a note of how many you did. This is important.

Give yourself a couple days of rest, and use this time to familiarize yourself with the program yourself. Since you're required to work out 3 times a week, the website is suggesting you pick Monday, Wednesday, and Friday. Those days worked well for me aswell.

[h2]Starting the Program[/h2]

Now you begin your program.

Remember the number of push ups you did in your test? That will be used to determine where you qualify in the first 2 weeks of your regiment.

[quote=HundredPushups.com]So, you've completed your initial test and you're keen to start the program? Great!

-If you managed [B]5 or less[/b] push ups in the test, [B]follow column 1[/B].
-If you completed [B]between 6 and 10[/B] push ups, [B]column 2 is for you[/B].
-[B]Between 11 and 20[/B] consecutive push ups? Impressive! [B]Column 3 is what you're looking for[/B].
-[B]More than 20[/B] push ups? I would suggest[B] starting the program on Week 3[/B]. [B][I]Choose either Column 2 or 3[/I][/B] based on the number of push ups you managed in your initial test.

[B]For example:[/B] let's say you managed 8 push ups. Looking at the second column, Day 1 begins with Set 1 (6 push ups), a rest period of 60 seconds, before moving on to Set 2 (6 push ups). Rest for 60 seconds and continue with Set 3 (4 push ups) and Set 4 (4 push ups), before finishing with Set 5 and [B]as many consecutive push ups as you can comfortably manage (at least 5, but not so many that you damage muscle tissue)[/B]. The 60 seconds rest between each level should allow you to complete the workout, but I promise it will get tough towards the end.

Treat yourself to a rest day before moving on to Day 2, and then again before you complete Day 3. I find that Monday, Wednesday, Friday works well and allows you to use the weekend for rest and recovery before moving on to the next stage of the program. Feel free to juggle the plan around to meet your busy schedule, but make sure you rest in between workout days.[/quote]

[img]http://i.imgur.com/FXjuMvL.png[/img]

If you managed to make it safely though the first week, you're well on your way to self-improvement! If you struggled with the first week, it is suggested you retake the initial test or repeat week 1.

If you're ready, then advance to [url=http://www.hundredpushups.com/week2.html]week 2[/url]!!!!!!

[B]Congratulations[/B], you're on the way to the hundred! By this point, you should already be feeling better about yourself, both mentally and physically. The next few weeks up until your goal are going to become increasingly harder and tougher on you, but you will be rewarded in the end, and in the long run! I look forward to everyone's results! Use [url=http://www.pushupslogger.com/]THIS WEBSITE[/url] to track your progress, and share your results!

[B]Everything else you'll need to continue the regiment (and everything I've told you) can be found on [url=http://www.hundredpushups.com/index.html#sthash.u8loWlro.dpbs]THE WEBSITE[/url]![/b]

[B]PLEASE MAKE SURE YOU READ EVERYTHING AS THERE MAY BE SOMETHING I HAVEN'T COVERED[/B] (For example, at the end of Week 2 you'll need to do another [B][I]TEST[/I][/B] to see where you qualify for Week 3)

Want to keep going? Feel like bettering yourself even more?!?!? Well hit up the [url=http://facepunch.com/forumdisplay.php?f=394]FITNESS FORUMS[/url] where you can get expert advice on where you can begin! I'll definitely be hitting them up when I start getting into more intermediate regiments.

[kuhbwekduhbweco]

Did it last year. Well, almost. I quit at ~75. Didn't get stronger, didn't get better looking. The only thing it improved was my ability to do pushups. (which isn't all that useful.)

get a gym membership

[PassTheBong]

[QUOTE=JurajIsNotPirat;40951103]Did it last year. Well, almost. I quit at ~75. Didn't get stronger, didn't get better looking.
The only thing it improved was my ability to do pushups.

get a gym membership[/QUOTE]

I'd have to beg to differ. Don't expect the challenge to turn you into a hollister model or anything. I noticed tone in my pecs, not a lot, but it was an improvement. Like I said, you can use this challenge as a tool to phase into the gym environment if that's your wish. It can damage your body to go straight into the gym without any recent training/knowledge, and for that, they can refer to the fitness board. Some people can't afford gym memberships, and those that can might see it as a waste of money due to lack of commitment.

This method requires no memberships, no going to the gym, and no tools/machines. So I'd say the improvement is quite significant, considering.

[Uzbekistan]

I may as well give this a go and then almost definitely give up after realising I can barely do a single push up

[MaverickIB]

This will get you better at doing push-ups and not much else.

[ScoutKing]

If you want to drop that weight and replace it with muscle, start running and hit the bench.

[WeekendWarrior]

You're honestly better off combining this with gym sessions.

[ArgvCompany]

I'm going to try this. Seriously, why not? Could relatively easily do more than 20 of these on the initial test, so I guess I'll jump straight to Week 3. Wish me luck :v:

[ZomboJoe]

I don't know about you guys but I'm going to get [I]ripped.[/I]

[Barbarian887]

[QUOTE]Push ups are not only great for your chest, but do a tremendous job of defining your abs, triceps, shoulders and torso.[/QUOTE]

they do not

all they do is make you good at doing pushups like Maverick said

[ArgvCompany]

[QUOTE=zombojoe;40951469]I don't know about you guys but I'm going to get [I]ripped.[/I][/QUOTE]

I'm going to agree with most other guys here. If you want to do this solely for getting ripped and stuff, you should vary your workout. I just do it for the challenge.

[Shiftyze]

[QUOTE=JurajIsNotPirat;40951103]Did it last year. Well, almost. I quit at ~75. Didn't get stronger, didn't get better looking. The only thing it improved was my ability to do pushups. (which isn't all that useful.)

get a gym membership[/QUOTE]

You should probably go slower then, do different styles of push ups, or use a weight vest.

[PassTheBong]

[QUOTE=ArgvCompany;40951565]I'm going to agree with most other guys here. If you want to do this solely for getting ripped and stuff, you should vary your workout. I just do it for the challenge.[/QUOTE]

Thank you. im not saying this is the go-to workout program to make you ripped or anything. but you'll notice and improvement. it may be small, but it's still [I]improvement[/I]. where you choose to go afterwards(or during) is solely up to you. and yes, if you're so enthused as to getting jacked, by all means to hit the gym up. its merely a challenge, and a step towards living a healthier and stronger lifestyle for those who choose to pursuit one.

[acpm]

for as encouraging, challenging, inspirational or whatever you wanna call OP's post

you all are really fucking depressing

believe it or not you're actually using your body when you do pushups (whoa no way)

there couldn't be many negatives to doing this, and if you were expecting to be ripped off doing push ups, you're probably mentally deficient and should be doing brain exercises first or something

[ArgvCompany]

[QUOTE=PassTheBong;40951676]Thank you. im not saying this is the go-to workout program to make you ripped or anything. but you'll notice and improvement. it may be small, but it's still [I]improvement[/I]. where you choose to go afterwards(or during) is solely up to you. and yes, if you're so enthused as to getting jacked, by all means to hit the gym up. its merely a challenge, and a step towards living a healthier and stronger lifestyle for those who choose to pursuit one.[/QUOTE]

Yeah, I realised now that this may be a great way to get into a motivated mindset and getting used to working out for those without motivation to go the gym.

[Ryz0]

come over to the fitness section, we dont bite

[PassTheBong]

[QUOTE=Ryz0;40951852]come over to the fitness section, we dont bite[/QUOTE]

Did you read the OP? I posted it here because everyone over in the fitness section is all too familiar with more advanced pursuits to healthy lifestyle. Posting it here engages those who are otherwise looking to challenge themselves possibly unlike ever before.

[Heigou]

[QUOTE=PassTheBong;40951889]Did you read the OP? I posted it here because everyone over in the fitness section is all too familiar with more advanced pursuits to healthy lifestyle. Posting it here engages those who are otherwise looking to challenge themselves possibly unlike ever before.[/QUOTE]

I believe he meant for people looking to get help and just wanting to be healthier by doing a bit more than the push-up challenge.

Basically just an invitation to people who came to this thread who might be motivated for something more.

[Ryz0]

[QUOTE=PassTheBong;40951889]Did you read the OP? I posted it here because everyone over in the fitness section is all too familiar with more advanced pursuits to healthy lifestyle. Posting it here engages those who are otherwise looking to challenge themselves possibly unlike ever before.[/QUOTE]

Yeah i read it, and i understand why you did it but my post is more regarding people looking for changes in their diet and advanced workout tips. even if they hit a plateu in this 100 pushup program they can come over and we'll help them out on how to maximize their gains

[PassTheBong]

[QUOTE=Ryz0;40951945]Yeah i read it, and i understand why you did it but my post is more regarding people looking for changes in their diet and advanced workout tips. even if they hit a plateu in this 100 pushup program they can come over and we'll help them out on how to maximize their gains[/QUOTE]

I'll tell you what. I'll update the OP, referring to the fitness section. I just figured posting it here where there is significantly more activity would engage more people.

[Lebowski]

[QUOTE=PassTheBong;40951965]I'll tell you what. I'll update the OP, referring to the fitness section. I just figured posting it here where there is significantly more activity would engage more people.[/QUOTE]

I mean, I don't typically browse the fitness section but your thread managed to catch my eye and get me interested. You thought correct.

[Strontboer]

It's amazing how many people still think you'll get mad ripped arms from doing pushups :suicide:

[xKarma]

this is stupid as hell

pushups alone won't build much muscle if any at all

just start lifting (do stronglifts 5x5) or some shit if you really wanna lose weight and gain muscle

[Ryz0]

[QUOTE=xKarma;40952370]this is stupid as hell

pushups alone won't build much muscle if any at all

just start lifting (do stronglifts 5x5) or some shit if you really wanna lose weight and gain muscle[/QUOTE]

this has some truth to it but even still this is a good way to get people interested in bettering themselves and leading healthier lives

[Bobsters34]

why are you wasting your time with pushups
just lift

[editline]8th June 2013[/editline]

people that don't know anything about exercise think pushups build more than miniscule amounts of muscle (laugh)

[slamex]

I think since being on this forum I have seen this exact thread with almost exactly the same contents, 2 or 3 times. And yet I still never get round to doing it... I blame my tiny child arms.

[Bobsters34]

[QUOTE=acpm;40951702]for as encouraging, challenging, inspirational or whatever you wanna call OP's post

you all are really fucking depressing

believe it or not you're actually using your body when you do pushups (whoa no way)

there couldn't be many negatives to doing this, and if you were expecting to be ripped off doing push ups, you're probably mentally deficient and should be doing brain exercises first or something[/QUOTE]

the negative is that it's p. much a waste of time and you would be better off going to the gym from the start
instead of being a bitch and "phasing into" exercise

[Ryz0]

[QUOTE=Bobsters34;40952498]the negative is that it's p. much a waste of time and you would be better off going to the gym from the start
instead of being a bitch and "phasing into" exercise[/QUOTE]

better to phase into it than jump right in for 1 day/week then going "fuck this, this isnt for me"

[Bobsters34]

if you don't have the willpower to go to the gym 3 days then im sorry you're not going to make it
it's 1.7% of your week, no excuse not to go

[CeeLapse]

I'm going to do it just for the challenge.