How to Do 1000 Push Ups

Three Methods:Building StaminaPerfecting Your Push-Up TechniqueIncreasing Push-Ups in 10 Weeks

Doing 100 push-ups is definitely special, but why not take it to the next level? Why not go for 1,000 push ups?

Method 1
Building Stamina

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    Test yourself on how many push-ups are you able to perform, with perfect technique.
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    Switch between four different kinds of push-ups to train your body more by giving it something new:
    • Wide grip push-ups
    • Diamond presses (triceps and front delts)
    • Knuckle push-ups (triceps, wrists, and front delts)
    • Regular push ups, with arms placed on the ground shoulder width apart, keeping the elbows close to the side.
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    Follow the training program.
    • In the first week, you choose only one exercise which you will perform 4-5 sets of (all to failure with 45 seconds of rest between sets)
    • In the second week, you choose another exercise which you will perform 4-5 sets of(all to failure with 45 seconds of rest between sets)
    • In the third week, you choose another exercise which you will perform 4-5 sets of(all to failure with 45 seconds of rest between sets)
    • In the fourth week, you choose another exercise which you will perform 4-5 sets of(all to failure with 45 seconds of rest between sets)
    • After the first 4 weeks, your program will change; now you pick three exercises, one exercise for each workout. Now you raise it to 5 sets, to failure, and 1 minute of rest in between sets. Every week you mix your program so it's never the same.
    • After the first 8 weeks, your program will once again change; now you will do all of the four exercises in every workout, but in every workout you do the exercises in a different order to keep the diversity in the training.
    • Take 3 days of rest and do another test, taking as many push-ups as possible' the progress you've made will be obvious. If you still haven't reached 100 push-ups (which most people won't have after the first time they finished the program), then repeat the cycle.

Method 2
Perfecting Your Push-Up Technique

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    Remember to always warm up before any exercise. Warming up reduces the risk of injury [1] and gets muscles ready to do a push up. You can actually lift/push/pull/etc more if you go through a proper warm up routine as compared to diving straight into the exercises. Make sure to stretch your arms and wrists - key joints in push ups.
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    Assume a prone position on the floor or other rigid surface (preferably carpeted-more on that later) that's able to support your body weight. Keep your feet together!
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    Make two fists and place them under yourself on the floor, approximately shoulder width apart. If you are on a relatively cushioned surface, such as a carpeted floor, simply support yourself on your fists between the first and second knuckles. If you are on a less forgiving surface, consider investing in some pushup grips (they look like handles you put on the floor.) Curl your toes upward (towards your head) so that the balls of your feet touch the ground.
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    Raise yourself using your arms. At this point, your weight should be supported by your hands and the balls of your feet. Make a straight line from your head to your heels. This position is called "plank," which is used for other various exercises. This is the beginning and the end position of a single push-up.
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    Lower your torso to the ground until your elbows form a 90 degree angle. Keep your elbows close to your body for more resistance. Keep your head facing forward. Try to have the tip of your nose pointed directly ahead. Draw a breath as you lower yourself.
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    Raise yourself by attempting to push the ground away from you. Breathe out as you push. The power for that push will inevitably come from your shoulders and chest. The triceps (the muscle on the back side of your upper arm) are also contracted but the primary exercise for the triceps isn't the push-up. Continue the push until your arms are almost in a straight position (but not locked).
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    Repeat steps 5 and 6 for the remainder of the exercise.
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    Stretch the chest and shoulder muscles during your cool down cycle. Proper stretching and cool down routines are just as important as the warm up, but, unfortunately, are quite often overlooked.
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    If you can't use your knuckles, it's fine to place your hands flat for beginners.

Method 3
Increasing Push-Ups in 10 Weeks

You can use this steady method to reach any required target.

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    Perform simple pushups for a week. This comes before the real training.
    • Never skip a day of practice between the weeks.
    • Remember to stop when needed and not overdo it because it'll damage your muscles and weaken you before you reach a target of 100 or more.
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    On the first week, practice the correct form. Do 10 pushups a day through the week. Ten is this week's daily target.
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    Proceed to week two. Increase the target to 20. Even though this is a sudden increase, it will tighten and ready your biceps.
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    Repeat this increasing target weekly till you reach 50.
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    When you reach 50, take one day rest after each day of exercise in this week.
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    After you hit 70, make a dash towards 100 or at least 90.
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    If you're close but having trouble hitting 100, rest for an extra day or two and then try again when your muscles are fresh. Slowly work your way up to 100.
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    Congratulations, you hit 100! Now you can either maintain your fitness, or continue working toward an even higher goal.



  • It's important not to speed up the pace too much, which often will result in poor form and lousy results.
  • This program can be completed by anyone, and it takes two things: dedication and a variation in the program. Make sure you don't get stuck with the same routine two workouts in a row.
  • If you (especially in the beginning) are feeling sore after a training, don't skip the next workout. Delayed Onset Muscle Soreness (DOMS) is very common, and you will stop feeling sore quickly. It will take longer for your DOMS to vanish if you take extra breaks between workouts. Power through it!
  • You can graph your new records to keep you motivated.
  • It's important to keep a good form during training.
  • In the beginning the workouts will be very short, and you should get hooked in order to endure the longer and harder workout that will occur later in your program.
  • You can also raise your legs on a bed, or do the push-ups holding your hands on two chairs in order to go deeper and add more variation.
  • When you become able to do more than 400 push-ups, a workout will take ages. Therefore you should add some resistance to your workout, only doing one training session a week with high reps.
  • If these things are hard at first, you can do them with your knees on the ground in what is called "girl push-ups".
  • There are three types of push-ups that use different muscles. Close-hand, regular, and wide-arm. The closer your hands are together the more you will engage your triceps, the wider apart the more you will engage your chest and shoulders.
  • Remember to drink plenty of water when you're exercising a lot. Your body works better when it's well hydrated.
  • When doing push ups make sure you push up not down.
  • On the downstroke do not just 'fall'. Use your muscles to control and slow your descent. This will lead to more and faster strength gains.


  • Losing motivation is the biggest threat.
  • Training which only works a small part of the body may result in bad posture or back injuries, so to not get too hunch-backed make sure you do some type of climbing-movement to even it out a little bit. If this is not an option for you, make sure you stretch your chest after workouts, and keep your back straight.
  • When you do push-ups on the knuckles, its very important you do it on the two first knuckles (index finger and middle finger). Otherwise, you risk injuring your hand.
  • When you do push-ups on the knuckles, you may feel pain in your knuckles in the beginning, but it will stop after a week or two.
  • Always consult a physician or a doctor, before engaging in any training program, especially if you are below the age of 15, or above the age of 40.

Things You'll Need

  • Pilates ball to put feet up on (optional)
  • Chair to put feet up on (optional)
  • Resistance, to put on your back, or some extra weight, to make the push-ups more difficult, as you progress. (optional)
  • All sorts of stuff which can make the push up harder to do (optional)

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