Want to improve your upper-body strength and work towards completing 100 consecutive pushups? The Hundred Pushups training program gives you a structured, progressive way to build strength and endurance over six weeks.

Whether you can currently manage just a handful of pushups or you're already comfortably completing 20 or more, the program helps you find a suitable starting point and build from there.

You'll train three days a week, gradually increasing the number of pushups you complete as your strength and confidence improve. All you need is a little determination, some consistency and enough recovery time between workouts.

The goal is 100 consecutive pushups, but there's no need to rush. Some people will reach that milestone in six weeks, while others may need longer. What matters is making steady progress and maintaining good form along the way.

Ready to Take the Challenge?

New to Hundred Pushups? Start with the Initial Test to find out where you should begin your training.

Take the Initial Test »

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Already Following the Program?

Jump straight to your current training week and keep working towards those 100 consecutive pushups!

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Check out the new Recommended Gear page featuring simple, helpful equipment to support your pushup training. Explore our recommended pushup gear!

Check out a new, unofficial online tracking tool created and maintained by a 100 pushups fan. Try the unofficial pushups tracking tool!

Check out the Perfect Pushup Elite - an ergonomic training tool designed to enhance muscle engagement and increase strength. View the Perfect Pushup Elite on Amazon!

The Buzz about Pushups

The New York Times

As a symbol of health and wellness, nothing surpasses the simple push-up. The push-up is the ultimate barometer of fitness. It tests the whole body, engaging muscle groups in the arms, chest, abdomen, hips and legs. It requires the body to be taut like a plank with toes and palms on the floor. The act of lifting and lowering one’s entire weight is taxing even for the very fit.

Lifehacker

Web site One Hundred Push Ups details a training plan for going from 0 to 100 push-ups in a matter of six weeks. We’ve discussed why the push-up belongs in your fitness routine, but we didn’t offer you a good road to push-up bliss. One Hundred Push Ups takes a graduated approach to 100, with a very detailed plan and several levels depending on your fitness going into it.

Livestrong.com

Of all the exercises you can do, though, pushups are one of the most effective. They are accessible, scalable to your fitness level and beneficial.

Huffington Post

If I could only do one exercise for the rest of my life, it would be the pushup.

MDhealth

Pushups allow you to train and build stability in a variety of muscle groups. This can help you avoid injury during day to day activities or other forms of athletic training, particularly if you perform pushups the right way.

Hundred Pushups Blog

Push-ups, a fundamental bodyweight exercise, have long been celebrated for their effectiveness in building upper body strength.