Best Pushups workout training program

Pushups workout training program

Looking for a way to have an enviable physical appearance? Want to feel good about yourself, and getting in shape is difficult? You don't have the time or money to go to the gym and everything you want is to train at home?

I will show you a simple way that can be applied easily at home: push-ups.


100 push-ups - piece of cake!

I know what you think: you could show me how to train to get to do 100 pushups? Me? Impossible!?

What would you say if I told you that you can do 100 pushups. With discipline, a little effort, and 30 minutes per week, you will be able to achieve this goal!

Some of you already can do 50 pushups, but only very few. Others may do more than 50, but already you're like Superman. But the vast majority do not even 20 ... I'm sure many of you can not even 10!

No matter what category you stand in, if you follow this workout, I guarantee you'll be able to do 100 pushups!

The benefits of this training program:
- You need only 30 minutes per week
- It's absolutely FREE!
- No need to go to the gym and spend your money, you can do push-ups at home, office, anywhere ...
- It's easy to follow and execute
- You look great and all your friends will ask for " the secret recipe"!

Browse the pages of the site is from the right menu. You have the sites below and a map:

* Complete Workout Pushups Training Program
* Why pushups training?
* How to do a pushup
* The Pushup Training Test
* Weeks 1-2
* Weeks 3-4
* Weeks 5-6
* Week 7

How to do a pushup

Proper execution of push-ups

Step 1:

You start lying on your stomach, hands should at shoulder level, palms flat on the floor and slightly apart than your shoulders, feet adjacent and parallel.

Step 2:

The look should be in front rather than the floor. First contact with the floor should be done with the chin, not the nose.


Step 3:

Straighten your arms to push your body off the floor. The palms are held fixed at the same position, and the body is straight. Very important is not to bend or arch the back when lifting.


Step 4:
Exhale as you are moving your arms.


Step 5:


Make a short break.




Step 6:

Allow your body to touch the floor, slowly. Bend your arms, palms in fixed position. Body and legs are straight.



Step 7:

Then lower the body until your chest touches the floor and breathe while the arms are bending

Step 8

Pause for a moment, then begin straightening your arms for the next pushup. Exhale while the body is up.

The Pushup Training Test

Test for pushups

Take this test, and please do not cheat. Many of you may think that you are in good shape and you can make a certain number of pushups, though not sufficiently trained or don't do any sport at all.

The test below is based on this training program. From here you will build your own pushup training program. It will take just a minute. Again, I suggest you be very fair and never pick up the final number as 2-3-4 pushups will not help anything.

The test is simple: start doing pushups and see what number you got correct.

You can view and compare test results in the table below:

Physical Condition	up to 40 years (no. of push-ups)	40 – 55 years (no. of push-ups)	over 55 years (no. of push-ups)
very low	0-5	0-5	0-5
weak	6-14	6-11	6-9
medium	15-29	12-24	10-19
strong	30-49	25-49	20-34
very strong	50-99	50-79	35-65
excellent	100-150	80-120	66-100
incredible	151+	121+	101+

If you want to compare your results with others, you can see the overall results in this table:

very low	4 %
weak	54 %
medium	24 %
strong	13 %
very strong	4 %
excellent	less than 1 %
incredibile	less than 0,5 %

You can have too a very strong physical condition, or even excellent, if you have patience, discipline, and desire to follow this easy pushup training workout program.

Weeks 1-2

Week 1-2 Pushup Training Workout Program

Before you start your training program, you have to test to find out what category you are and knowing where to start and how to follow the training program.

The first week can be started by those who have managed to do 15 pushups in the test. The rest can begin week program for 2, 5, 7 and so on, depending on how many pushups they managed to do the test.

Explanation

Find the right column the number of pushups you've managed to do the test. If you've managed to do five pushups, choose column no. 1. If you've managed to do between 6 and 10 pushups, choose column no. 2. If you did between 11 and 15 pushups, choose column no. 3. Depending on the number of pushups you've done the test, choose the appropriate column.

Start training with a set, you break 60 seconds, then series two, break 90 seconds, etc. If needed, you can make a bigger break between sets.

Week 1 Choose the collumn according to your test results
Workout 1 – Monday the break between the series is 60 sec
	up to 5 push-ups	6 – 10 push-ups	11 – 15 push-ups
set #1	2	7	10
set #2	2	6	9
set #3	2	5	8
set#4	2	4	6
set #5	maximum (min. 3)	maximum (min. 5)	maximum (min. 7)
Workout 2 – Wednesday the break between the series is 90 sec
set #1	4	9	12
set #2	3	7	11
set #3	3	6	10
set #4	2	5	9
set #5	maximum (min. 4)	maximum (min. 7)	maximum(min. 10)
Workout 3 – Friday the break between the series is 120 sec
set #1	5	10	15
set #2	4	8	13
set #3	3	7	11
set #4	3	5	9
set #5	maximum (min. 5)	maximum (min. 10)	maximum (min. 15)

Week 2 Choose the collumn you picked in the first week
Workout 1 – Monday the break between the series is 60 sec
	up to 5 push-ups	6 – 10 push-ups	11 – 15 push-ups
set #1	5	9	12
set #2	4	8	11
set #3	3	6	9
set #4	3	5	7
set #5	maximum (min. 5)	maximum (min. 7)	maximum (min. 10)
Workout 2 – Wednesday the break between the series is 90 sec
set #1	6	11	16
set #2	5	9	13
set #3	4	6	12
set #4	3	7	11
set #5	maximum (min. 6)	maximum (min. 10)	maximum (min. 15)
Workout 3 – Friday the break between the series is 120 sec
set #1	5	10	15
set #2	5	10	15
set #3	4	8	12
set #4	3	7	11
set #5	maximum (min. 6)	maximum (min. 10)	maximum (min. 15)

Take a break for 2 days and then do the test. According to the result, continue to the right column, even if it means doing week 1 or 2 again.
Continue with week 3 if you managed to do more than 15 pushups.

Weeks 3-4

Weeks 3-4 Pushup Training Workout Program

Week 3 Choose the collumn according to your test results
Workout 1 – Monday the break between the series is 60 sec
	16 - 20 push-ups	21 - 25 push-ups	26 - 30 push-ups
set #1	15	20	25
set #2	12	15	17
set #3	11	14	16
set #4	10	13	15
set #5	maximum (min. 15)	maximum (min. 20)	maximum (min. 25)
Workout 2 – Wednesday the break between the series is 90 sec
set #1	16	22	27
set #2	14	17	19
set #3	13	16	17
set #4	12	15	15
set #5	maximum (min. 15)	maximum (min. 20)	maximum (min. 25)
Workout 3 – Friday the break between the series is 120 sec
set #1	20	25	30
set #2	15	20	24
set #3	14	19	22
set #4	12	17	20
set #5	maximum (min. 16)	maximum (min. 22)	maximum (min. 27)

Week 4 Choose the collumn you picked in Week 3
Workout 1 – Monday the break between the series is 60 sec
	16 - 20 push-ups	21 - 25 push-ups	26 - 30 push-ups
set #1	16	22	27
set #2	13	17	22
set #3	12	16	20
set #4	11	14	17
set #5	maximum (min. 16)	maximum (min. 22)	maximum (min. 27)
Workout 2 – Wednesday the break between the series is 90 sec
set #1	16	22	27
set #2	14	17	21
set #3	13	16	20
set #4	12	15	18
set #5	maximum (min. 15)	maximum (min. 20)	maximum (min. 25)
Workout 3 – Friday the break between the series is 120 sec
set #1	20	25	30
set #2	16	19	22
set #3	15	18	21
set #4	15	17	20
set #5	maximum (min. 18)	maximum (min. 24)	maximum (min. 29)

Take a break for two days, and then do the test. According to the result, continue to the right column, even if it means doing week three or four again.
Continue with week 3 if you managed to do 30 more pushups.

Weeks 5-6

Weeks 5-6 Pushup Training Workout Program

Week 5 Choose the collumn according to your test results
Workout 1 – Monday the break between the series is 60 sec
	31 - 35 push-ups	36 - 40 push-ups	41 - 45 push-ups
set #1	30	35	40
set #2	24	28	32
set #3	22	25	30
set #4	20	22	25
set #5	maximum (min. 30)	maximum (min. 35)	maximum (min. 40)
Workout 2 – Wednesday the break between the series is 90 sec
set #1, #2	15	17	20
set #3, #4	14	16	18
set #5, #6	12	14	15
set#7	10	12	14
set#8	maximum (min. 30)	maximum (min. 35)	maximum (min. 40)
Workout 3 – Friday the break between the series is 120 sec
set #1, #2	12	16	18
set #3, #4	12	14	16
set #5, #6	10	12	14
set#7	9	10	12
set#8	maximum (min. 30)	maximum (min. 35)	maximum (min. 40)

Week 6 Choose the collumn you picked in Week 5
Workout 1 – Monday the break between the series is 60 sec
	46 - 50 push-ups	51 - 60 push-ups	61 - 70 push-ups
set #1	42	50	56
set #2	35	42	45
set #3	32	36	42
set #4	30	35	40
set #5	maximum (min. 42)	maximum (min. 50)	maximum (min. 56)
Workout 2 – Wednesday the break between the series is 90 sec
set #1, #2	22	25	30
set #3, #4	20	22	25
set #5, #6	17	22	25
set #7	15	18	22
set#8	maximum (min. 42)	maximum (min. 50)	maximum (min. 56)
Workout 3 – Friday the break between the series is 120 sec
set #1, #2	20	23	27
set #3, #4	17	20	23
set #5, #6	15	20	23
set #7	14	16	20
set #8	maximum (min. 42)	maximum (min. 50)	maximum (min. 56)

Take a break for two days, and then do the test. According to the result, continue to the right column, even if it means doing week 5 or 6 again.
Continue with week 7 if you manage to do more than 70 push-ups.