Many people seem to think that doing 100 pushups a day is a suitable workout.
Before I explain why this is a waste of time, ask yourself if you REALLY want to do 100 pushups a day.
I don't know about you, but it sounds pretty awful to me. I would hate to have to do this to stay in shape.
Luckily, you don't have to because I'm going to tell you what you should do instead.
A More Effective Chest Workout
Instead of performing many repetitions of an easy exercise, increase the difficulty and do fewer repetitions.
You build strength by pushing your body to execute more demanding movements.
Think about how you get stronger with weight training.
If you want to build strength in the gym with weights, you have to lift heavier weights.
Increasing the weight is how you make movements more challenging.
Week after week as you slowly increase the amount of weight you lift, you get stronger.
The same idea applies to pushups. You don't want to do 100 reps a day on the bench press, so why would you want to do 100 pushups a day?
The Best Pushup Progressions
1.) Feet-Elevated Side-to-Side Pushups
If you can do a solid 30 or 40 pushups, it's time to take your pushup game to the next level.
Put your feet up onto a bench and widen the position of your hands. Drive your left pectoral down to your left thumb then do the same for the right side.
Elevating your feet isolates your upper chest when you do pushups. Your upper chest strength is much more important from a functional point of view.
Think about how you would throw a punch or push a heavy object. You don't punch or push objects with your chest entirely perpendicular to whatever you're punching or pushing.
Instead, you punch it at a slight angle. Therefore, your upper chest strength is vital to the functionality of your body.
2.) Feet-Elevated Assisted One-Arm Pushups
The next most difficult exercise to start doing is the feet-elevated assisted one-arm pushup.
Just like with the elevated side-to-side pushups, elevated your feet on a bench.
Use a medicine ball, a soccer ball, or a yoga block to assist your right arm and drive your left pectoral down to your left thumb. Do the same for the opposite side.
Focus more on isolating each arm rather than doing more repetitions. The point of doing this exercise is to build up to performing a one-arm pushup.
This reason brings us to the next exercise progression.
3.) One-Arm Pushups
If you reach this level of strength, give yourself a pat on the back because not many people work their way up to being able to do these.
One-arm pushups require extraordinary strength in your chest and triceps. Furthermore, they call for incredible core and oblique stability.
When you perform one-arm pushups, visualize driving your opposite shoulder down to the ground.
For example, if you are doing one-arm pushups with your left hand, drive your right shoulder to the ground to ensure your chest stays square while you do the exercise.
You also need to straddle your feet to a broader stance to maintain balance.
4.) Feet-Elevated One-Arm Pushups
I would be willing to bet that you can't name more than three people who can elevate their feet on a bench and knock out some one-arm pushups.
That is because this is an extremely elite exercise.
Even calisthenics athletes struggle with this exercise because they focus too much on core and back strength.
Consequently, they lack the upper chest and tricep strength to execute this movement.
To perform elevated one-arm pushups, follow the same procedure that you would to do one-arm pushups. The only difference is that you elevate your feet on a bench.
Final Thoughts on Pushups
The key takeaway is that you build much more strength and functionality throughout your body by performing challenging exercises in the lower rep range.
Doing 100 pushups a day won't strengthen your muscles as much as progressively performing more strenuous movements.
To learn more about strength training and working out, check out the Axle Fit Course.
The course will equip you to design a workout routine that you can effortlessly sustain for weeks, months, years, and even the rest of your life.
That is the real secret to consistent progress.