100 Pushup Challenge
How It Works
Introduction
Welcome to the 100 Pushup Challenge.
This program is designed to take you from wherever you are — whether you're struggling with a few reps or knocking out sets already — and guide you to a big milestone: 100 consecutive pushups.
You'll train three times a week with workouts tailored to your current ability, and you'll gradually build strength, endurance, and confidence one session at a time.
Before you begin, there's just one thing to do: your Initial Test.
Initial Test
Before jumping into your training schedule, it's important to take an initial test to see where you currently stand.
Do as many pushups as you can using strict form — no shortcuts, no half-reps, no cheating. This isn't about impressing anyone — it's about getting an honest measure of where you're at so the program can match your ability level.
Once you've completed your test, make note of your result, as this will help you determine the best starting point for your challenge. That's your baseline, and from there, every week is designed to push you just a little further.
Make sure to take a couple of days to rest and recover — this step is critical for getting stronger and making real progress. Then, get ready to kick off your first official workout. The challenge begins now.
The Challenge
Now that you've taken your initial test and chosen the right starting point, it's time to begin the challenge.
Each week is made up of three workout days. Every workout includes multiple sets of pushups — sometimes five, sometimes more — with the number of reps tailored to the column you're following. That column is determined by your Initial Test result, or in some cases, a follow-up test during the program to ensure you're still training at the right level.
Be sure to take at least one rest day between each workout. Recovery is just as important as the reps themselves — it's what allows your muscles to rebuild and grow stronger for the next session.
Your job is simple: stick to the schedule, complete the sets, and stay consistent. Whether you're doing 5 reps or 50, it's about showing up and putting in the work — one set at a time.
These workouts are designed to gradually increase in difficulty, helping you build strength and endurance over time. Follow the plan, stay consistent, and adjust as needed. You can scroll between different weeks and days within the challenge at any time. If a week feels too tough, take an extra rest day or repeat a week before moving on. If you're ready to push ahead, go for it. This program is designed to challenge you — but also to adapt with you.
Show up, stick with it, and trust the process.
Final Test
Congratulations on making it to the end of your training program!
Now it's time for your Final Test: perform as many pushups as possible, aiming for your goal of one hundred. Take your time, stay focused, and keep your form clean.
If you fall short, don't sweat it. You can always revisit the last few weeks of training, or choose a different column that better matches your current ability. Keep showing up, keep building — you're closer than you think!
What's Next?
You've reached your goal — awesome job! At this point, you're likely seeing real changes: stronger arms, a more defined chest, better endurance, and an overall boost in energy.
From here, it's up to you. You can explore new directions in your fitness journey — try weightlifting, yoga, or even train for a 5K. Or double down and push yourself further by repeating this program with a higher target, shorter rest times, or more advanced pushup variations.
You can also check out the other challenges available on the site. Feel free to take on more than one at a time — just be smart about recovery. If two programs target the same muscle groups (like pushups and dips), consider staggering your workout days or adjusting intensity so you don't overdo it.
Keep things fresh by changing up your routine every few months, listening to your body, and taking regular rest weeks when needed.
You've already proven you can rise to a challenge — now go find your next one.
About Information
Benefits of Pushups
Pushups are one of the most effective bodyweight exercises out there — and for good reason.
They build real, functional strength by working your chest, shoulders, triceps, and core all at once. They also improve joint stability, posture, and muscular endurance — all without needing a single piece of equipment.
Pushups are easy to modify and scale. Whether you're a beginner or advanced, there's always a variation to match your level and a new goal to chase. Plus, they translate well into real-life strength: moving your own body under control builds coordination, stability, and power.
Whether you're training for aesthetics, athletic performance, or overall health — pushups deliver.
Proper Form
Mastering pushup form is essential — not just for getting the most out of each rep, but for avoiding injury and building real strength where it counts.
Start in a strong plank position: Hands should be just slightly wider than shoulder-width, feet together or hip-width apart, core engaged, and back flat — no sagging, no arching.
Lower with control: Keep your elbows at about a 45-degree angle from your body as you lower your chest toward the floor. Go as low as you can while maintaining good form — ideally until your chest is just above the ground.
Push through the floor: Press evenly through your palms to return to the starting position, keeping your body in a straight line the whole time. Don't let your hips rise or your head drop.
Breathe with intention: Inhale as you lower, exhale as you push up.
Quality beats quantity. Keep every rep clean, controlled, and consistent. If you're struggling to maintain form, drop to your knees or do incline pushups — you'll still build strength the right way.
Common Mistakes to Avoid
Letting your hips sag or rise: Your body should stay in a straight line from head to heels. Dropping your hips or sticking your butt up takes tension off your core and lowers the quality of the rep.
Flaring your elbows too wide: Keep elbows at about a 45-degree angle from your torso. Going too wide puts unnecessary strain on your shoulders.
Only doing half reps: Lower yourself as far as you can with control — ideally until your chest is just above the ground. Don't cheat yourself with short range-of-motion reps.
Rushing through reps: Sloppy speed sacrifices form. Go steady and focus on clean, consistent movement.
Neglecting your core: Engage your abs throughout the entire movement. A loose core leads to poor positioning and reduced strength gains.
Correcting these habits early on will help you stay injury-free and make faster, cleaner progress.