(upbeat electronic music)
- What's up, it's Chris Heria,
welcome to another vlog.
Today, I'm gonna be showing you
how to do 100 push-ups a day,
but before I show you how,
I wanna talk about why it's so effective.
The push-up is the fundamental exercise
for all pushing exercises,
building strength and muscle mass
in your chest, triceps and shoulders,
while simultaneously engaging your lower back and your core.
And not only will you develop
more strength and definition in those muscle groups,
but you'll be improving your overall pushing motion,
which can be translated into all other pushing exercises,
allowing you to lift heavier
and also move on to harder progressions.
Evolving your push-up, to an elevated push-up,
to a clapping push-up,
and eventually to full planche push-ups.
So not only are push-ups super effective
at building strength and muscle,
but they can also be done anywhere,
as they take absolutely no equipment to do them
and barely any space at all.
And regardless of whatever sport you're into,
whether it be bodybuilding,
powerlifting, boxing or body-weight training,
push-ups are always part of
every professional athlete's workout regimen
for a good reason.
Now, I really started to see the best results
when I increased my frequency
and started doing 100 push-ups,
at least four times a week,
almost every single day.
I started making it a habit to do it
as soon as I would wake up,
and that helped me build more discipline,
making it a lot easier to commit to.
And at first, 100 push-ups, to me,
did seem like a lot
and I couldn't do that many in a row,
so to start off,
I would do 10 sets of 10 different variations of push-ups,
totaling 100 push-ups, but with the different variations,
I was also able to strengthen
different parts of my chest,
different parts of my triceps,
core and other areas throughout my body
using different angles as well,
and applying different amounts of weight.
And of course, some push-up variations
were harder than others
and that helped me to increase my endurance
and build my repetitions.
And once I was able to do so,
I started doing 20 push-ups in a row instead of 10,
and I started to do five sets instead of 10.
Both ways, still doing 100 push-ups,
but by decreasing the amount of sets
and increasing the amount of repetitions,
we're decreasing the rest time
and increasing the time under tension for each set,
building way more strength and endurance,
and getting a lot more blood flowing to the muscles
versus just doing 10 reps of 10 sets,
so we're gonna use this method to increase our repetitions,
and eventually, making it super easy
to do 100 push-ups every morning.
Once you're able to do five sets of 20 push-ups,
you can then move on to four sets of 25 push-ups,
three sets of 33 push-ups,
two sets of 50 pushups,
closer and closer to 100 every time.
After you can do 50, 50, try 60, 40,
70, 30,
80, 20,
eventually you'll hit 100 in a row.
And by that time, you would have developed
some significant muscle definition
and insane pushing strength.
Now, I mentioned before
that I only do this about four times a week
almost every single day,
and the reason for that
is because I don't wanna overdo my pushing muscles
and create an imbalance,
I want my pushing to be just as strong as my pulling.
So it's actually just as important
to start working on your pull-ups
almost every single day as well.
That's currently what I'm doing,
if I'm gonna do 100 push-ups,
I do 100 pull-ups to pair it with it as well.
It's super important to train your antagonist muscles,
it's actually gonna make your muscles even stronger,
as well as prevent injury,
but if you're just starting off,
and doing push-ups and pull-ups
might be too much volume for you in one day,
you can always just start off doing one day push-ups,
one day pull ups.
'Cause don't forget to give your body a couple days
to rest as well 'cause your muscles do need time to recover
to grow back thicker and stronger.
And for those of you that are gonna be working out
your pull ups as well,
you can break it down the same way,
start off with 10 sets of 10,
then eventually move on to five sets of 20,
and so forth, just like the push-ups.
And of course, pull-ups,
you're using a lot more of your body weight,
so it is gonna be harder,
you can always start off using Australian pull-ups,
or an easier progression of the pull-ups
and use some of those repetitions to count towards
the 100 pull-ups that you'll be doing.
So with that said, if you're ready
to get started with 100 push-ups,
we're gonna be doing them together,
all you're gonna need
is to download the Heria Pro app
in the App Store or Google Play Store,
open up to the YouTube workout section,
and you should find this routine,
you're ready to get started.
We're gonna start from the very beginning,
we're gonna be doing 10 push-up variations
for 10 repetitions, totaling 100 push-ups.
And the more you do this,
eventually you'll only need to do
five of these exercises for 20 reps,
four of the exercises for 25,
and so forth, until you reach 100.
Now, if you're watching and you're a beginner,
don't feel discouraged,
every single push-up variation we're gonna do,
there's always gonna be an alternative
beginner variation that you can do.
Every single one of these exercises
can be done on an elevated surface,
and depending on the angle,
will decrease the amount of body weight
and resistance used on this exercise,
making it easier, virtually,
for anyone to be able to do,
just choose an elevated surface
with an angle that's gonna challenge you
and you're good to go.
Now, the very first set we're gonna get into
is gonna be some good old-fashioned push-ups.
So let's get down on the ground
and make sure we have perfect form with this move,
so that all other moves will be perfect as well.
So we want our hands shoulder-width apart
and we want our fingertips aligned
with the tip of our shoulders.
And you wanna be straight with your core tight,
the tip of your toes to your shoulders.
Chin up, we're gonna come all the way down.
Press all the way right back up.
Now, you don't want your elbows too tucked in
and you don't want your elbows too flaring out either,
you wanna be making like an airplane angle.
♪ Heria music ♪
All right, there we have it.
First set, 10 push-ups.
When you're doing any variation of push-ups,
you wanna make sure that you have a really tight grip
on the ground and you're squeezing your core
and your hips are not dropped too low
or pushed up too high.
So we have 10 push-ups down,
now you need to go,
the next push-up variation we're gonna get into
is gonna be wide push-ups.
So let's go take a wide hand position, fingertips out,
we're gonna come down to our chest,
right back up, arms straight, locked out.
Full range of motion, core tight,
chin up.
All right, there we have the next variation.
All these variations are gonna be working,
again, different areas of your triceps,
chest and shoulders as well.
Now, moving on to the next variation,
we're gonna be going for 10 diamond push-ups.
If you can't make the diamond shape,
just put your hands as close together as possible,
and if this move is too difficult,
just do it on an elevated surface.
All right, so there we have it,
that's 30 push-ups already down,
we only have 70 left.
Now, we're gonna increase the difficulty a little bit,
the next exercise we're gonna get into
is gonna be explosive push-ups.
And again, if this is too difficult,
you can always do it on an elevated surface.
So we're gonna come all the way down,
push as hard as you can,
and come off the ground.
You don't have to come off around the ground if you can't,
but you really wanna explode every single repetition,
giving it maximum power.
♪ Heria music ♪
All right, and there we have it,
40 down, 60 left.
Moving into the fifth push-up variation,
we're gonna go for side-to-side push-ups.
Let's get down on the ground,
we're gonna go for a push-up,
go to one side,
go to the other.
♪ Go, go, go, go ♪
♪ Oh, oh, oh ♪
All right, there we have it,
50 pushups left.
Next set we're gonna get into
is gonna be clapping push-ups,
and this push-up variation
is gonna force us to push higher
and use more power with every single rep.
So let's go ahead, take it down to the floor.
If this is too difficult,
do it on an elevated surface.
We're gonna push as hard as we can,
clap, come back down.
♪ Heria music ♪
All right, there we have clapping push-ups.
Next, we're gonna be getting into archer push-ups,
and keep in mind that every single one
of these push-up variations have their own difficulty level,
engage the muscles differently,
and have their own amount of resistance as well,
and with these archer push-ups,
we're gonna be having more body weight onto each limb
than before with two limbs.
So if we're going a bit too fast,
go ahead and take a moment to catch your breath,
breathe in through your nose, (inhaling)
(exhaling) out through your mouth.
Let's make it down to the floor.
You can always choose to do this on an elevated surface.
We're gonna come down, keeping one arm straight,
come all the way back up,
go to the other side.
You wanna be emphasizing with only one arm,
the other arm, that's just for support.
♪ Ah, ooh, ooh ♪
All right, there we have archer push-ups.
We're almost there, so we're gonna finish off strong.
The next exercise we're gonna get into
is gonna be open and closed push-ups.
If it's too difficult to do on the floor,
again, do it on an elevated surface.
So I'm gonna start with a diamond,
or you could start wide,
whichever you prefer.
You're gonna can come down,
if you can explode into open, that's perfect,
if not, you can totally just walk it out,
that's fine, too.
Let's go for 10.
♪ Heria music ♪
All right, there we have it,
we're almost there.
We've already done 80 push-ups
and we just have two more sets left.
The next variation we're gonna get into
is gonna be typewriter push-ups.
As you can see, I'm trying to build your strength
using exercises that overload
the majority of your body weight onto one limb,
increasing the difficulty and making you a lot stronger.
So let's go ahead and get down.
With typewriter push-ups, you wanna stay low,
so we're gonna take a wide hand position,
we're gonna start like the archer,
but we're gonna stay low,
and we're gonna transfer to the other side,
making the opposing arm straight every single time.
Keep your core tight.
All right, there we have typewriter push-ups.
We're down to the last set of push-ups,
last exercise is gonna be push-up, shoulder tap
for 10 repetitions.
Again, building your strength up,
for what you normally do with two arms,
now, we're doing with one,
holding our entire body weight up
when we get to the top.
So let's do a push-up,
tap your shoulder,
getting our arms used to holding
our entire body weight on to one arm.
♪ Oh ♪
All right, there we have it,
100 push-ups, the easiest way possible,
in just a couple of minutes.
And even with just 10 repetitions of 10 sets,
I already have a pump.
So if you were able to get through this,
congratulations, you just did a 100 push-ups,
you wanna continue to do this
every other morning, as soon as you wake up,
or at least four times a week.
Eventually, you're gonna build
more muscle strength and endurance,
you're gonna be able to do more repetitions.
I want you to start doing five sets of 20 repetitions,
then four sets of 25 repetitions,
then three sets of 33 ,two sets of 50,
and then, finally, start working towards that first set,
getting closer to 100,
eventually just doing 100 in one set.
And if you stick to it and stay committed,
not only are you gonna see
major gains in your strength and muscle development,
but you're also gonna start moving on to a lot heavier lifts
and building the strength for more advanced exercises,
like the full planche push-up.
That's an exercise that you really
have to master your pushing motion to unlock.
So if that's one of your goals,
then start working on this right away.
If you enjoyed the video,
definitely smash that like button,
leave a comment down below,
let me know what you want the next video to be about,
and share this video with a friend
that needs to do 100 push-ups a day.
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And the last announcement before I go,
I'm dropping the very first Heria collection.
A lot of pieces dropping in this Heria collection
you've seen in the videos,
like the track pants, the white versions of these,
the track pants with a white stripe,
the jackets, shorts and a whole lot more.
So stay tuned and get ready for the drop coming,
chrisheria.com, at the end of November.
Thank you guys so much for watching,
I'll see you next Thursday, 2:00 p.m., USA, Eastern Time.
Mad love, peace out.
(upbeat electronic music)
♪ Ooh ♪
♪ Oh ♪
♪ Ooh ♪
Smash that like button, guys.
(gun firing)