If you want to build strength and muscle through bodyweight workouts, you might even be willing to try the new trend of doing 100 push-ups daily. However, fitness expert Jeff Cavaliere doesn’t agree with this approach for effective push-up training. Instead, the importance should lie in progressive overload, variation, and recovery for longer-lasting results. Keep reading to learn more about better push-up training.

1. Understand the Push-Up Limitations Credit: Meagan Stone

Standard push-ups involve lifting around 65-75% of your body weight, which can limit strength gains over time. Plus, completing the same number of push-ups without increasing the load will quickly cap your muscle development. If you’re unsure, think about it this way: you won’t get stronger from lifting the same lightweight on a bench press. You need more than just high reps to achieve maximal strength building.

2. Break Free from the Hypertrophy Trap Credit: Ayo Ogunseinde

The goal for many when they work out is to increase muscle size. However, training to your failure point every day negatively impacts recovery. Overworking your muscles actually leads to burnout, not growth. To get the most effective push-up routine, aim for quality over quantity and do fewer, high-quality reps.

3. Incorporate Weighted Push-Ups Credit: THECoachDannyB

To get true strength gains while working out, consider adding weight with a vest or plates. This technique simulates heavier lifts and enhances the challenge of your push-up routine. It will help you get over the plateau and back to growing your muscles.

4. Try Advanced Push-Up Variations Credit: MIL-TECH PHARMA LTD

Other effective push-up techniques include tougher variations, which can lead to better results compared to the basic version. Here are a few options to try:

Feet-Elevated Push-Ups: Increases body angle for additional resistance.

Archer Push-Ups: Engages more muscle fibers with unilateral movement.

Band-Resisted Push-Ups: Adds tension for more strength building.

Deficit Push-Ups: Employs a greater range of motion for improved muscle activation.

5. Focus on Recovery and Joint Health Credit: Matthew Moloney

Daily high-volume push-up routines can quickly lead to overuse injuries and joint pain. Instead, prioritize your recovery and consider your long-term joint health when working out. Just like tires on a car, giving your joints time to recover prevents wear and tear down the road. This not only helps with strength but also with sustainable training.

Final Thoughts Credit: Soumitra Sengupta

While the idea of doing 100 push-ups a day might appeal to some, sustainable long-term progress will only come with smart training practices and effective push-up routines. Adding in progressive overload and joint care will increase your strength gains and muscle growth while keeping you healthy. So, what are you waiting for? Try out these effective push-up practices today!