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.
In the first week, you choose only one exercise which you will perform 4-5 sets of (all to be followed 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 be followed 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 be followed 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 be followed 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.
Never skip a day of practice between the weeks. [5] X Research source 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.
