What happens to your body after 100 push-ups a day for 30 days? –BOXROX

There is a popular fitness challenge where you have to perform 100 push-ups a day for 30 days. In this video, Jeremy Ethier explores the concept, shows you how to get better and stronger, and analyzes the challenge itself.

Find out if this is right for you.

Push-ups are a type of strength training exercise that primarily targets the muscles of the chest, triceps, and shoulders. They are performed by starting in a plank position with hands shoulder-width apart on the floor, fingers facing forward, and feet together. The body should be in a straight line from head to heels.


To perform a push-up, you lower your body toward the floor by bending your elbows while keeping your body straight. You then return to the starting position by straightening your arms. This completes one repetition. Push-ups can be modified by changing the position of the hands and feet, such as widening or narrowing the hands or performing them on the knees instead of the toes.

Push-ups are a popular exercise because they require no equipment and can be done almost anywhere. They are also effective for building upper body strength, improving core stability and increasing overall fitness.

Jeremy Ethier is a Certified Strength & Conditioning Specialist, Kinesiologist and Fitness Influencer. He is known for his evidence-based approach to fitness and nutrition, and his popular YouTube channel, Jeremy Ethier, where he offers informative videos on topics such as strength training, nutrition and weight loss. fat.

Source: Minna Hamalainen

Ethier’s approach to fitness emphasizes the importance of scientific research and evidence-based practices. He advocates a balanced approach to exercise and nutrition, focusing on progressive overload and proper form in strength training, and emphasizing whole foods and nutrient-dense eating habits to optimal health and weight management.


Why are bodyweight exercises effective?

Bodyweight exercises are effective for a variety of reasons:

  • Convenience: Bodyweight exercises can be done anywhere, anytime, without the need for special equipment. This convenience makes it an easy way to incorporate exercise into your daily routine.
  • Accessibility: Everyone has a body, and bodyweight exercises use your own body as resistance, making them accessible to people of all fitness levels.
  • Functional Strength: Bodyweight exercises train the body to work as a whole, improving functional strength and flexibility in a way that can be transferred to daily activities and sports.
  • Variety: There is a wide variety of bodyweight exercises to choose from, allowing you to target different muscle groups and keep your workouts interesting and challenging.
  • Progressive Overload: By adjusting the difficulty of the exercise or adding reps or sets, you can progressively overload the muscles and continue to see strength and endurance gains over time.
  • Reduced risk of injury: Bodyweight exercises are generally safer than exercises using heavy weights because there is less risk of injury from falling weight or poor form.

What are the benefits of home training?

Home training has several advantages, including:

Convenience: Home training lets you exercise whenever you want, without having to go to a gym or fitness center. It can save you time and money on transportation.

Flexibility: Home workouts offer the flexibility to customize your workout routine to suit your schedule and preferences. You can choose the exercises you want to do and set your own pace.

Privacy: Working out at home provides privacy and the freedom to exercise in comfortable clothes without worrying about what others might think. This can be especially beneficial for beginners or those who feel awkward in a gym.

Profitable: Home workout eliminates the need for expensive gym memberships or equipment. You can use bodyweight exercises or invest in some basic equipment to create an effective workout space.

Reduced distractions: At home, you can avoid distractions from other gym-goers or loud music. It can help you focus on your training and get the most out of your workout.

Reduced exposure to germs: Working out at home can reduce your exposure to germs and illnesses commonly found in public places like gyms, especially during flu or pandemic seasons.

What is progressive overload in training?

Progressive overload is a principle of strength training that involves gradually increasing the demands placed on the body during exercise in order to continually gain strength, endurance, or muscle size. The concept is based on the idea that the body will adapt to the demands placed on it and in order to keep progressing you must constantly challenge yourself to work harder.

The goal of progressive overload is to gradually increase the workload on the body over time. This can be achieved in several ways, including:

  • Increase weight: This is the most common way to apply progressive overload. By adding more weight to an exercise, you increase the resistance of the muscles, forcing them to adapt and become stronger.
  • Increase reps: Another way to apply progressive overload is to increase the number of reps performed for an exercise. It can help increase muscle endurance.
  • Increase sets: Adding more sets to an exercise can also help increase the workload and intensity of a workout, promoting muscle growth and strength gains.
  • Reduce rest time: Shortening rest periods between sets can increase the intensity of a workout, leading to increased cardiovascular endurance and calorie burn.
  • Vary the exercise: Varying the exercises performed can help challenge muscles in different ways, promoting overall strength gains and preventing boredom.

The key to progressive overload is to gradually increase the workload over time, rather than making sudden, drastic changes. This allows the body to adapt and continue to progress while minimizing the risk of injury or burnout.

Chest muscles

The chest muscles, or pectoral muscles, are a group of muscles located at the front of the chest. They are responsible for several important arm and shoulder movements, including pushing, pulling, and lifting.

The two main muscles that make up the pectoral muscles are:

Pectoralis major: The pectoralis major is the larger of the two chest muscles and is located in the upper part of the chest. It has two heads, the clavicular head, which originates at the level of the collarbone, and the sternocostal head, which originates at the level of the sternum and upper ribs. The pectoralis major is responsible for arm adduction (moving the arm toward the body), arm flexion (bringing the arm toward the chest), and medially arm rotation (turning the arm inward).

Small pectoral: The pectoralis minor is a small muscle located below the pectoralis major. It originates at the third, fourth, and fifth ribs and inserts into the shoulder blade. The pectoralis minor is responsible for scapular protraction (moving the scapula away from the spine) and downward rotation.

Together, the pectoral muscles are important for many upper body movements, such as pushing a heavy object, performing push-ups, or throwing a ball. Developing chest muscle strength and endurance can improve overall upper body strength and help prevent shoulder and back injuries.

Learn more

5 steps to bigger arms in 30 days

How to get a six pack at home in 22 days

Isometric Basic Exercises

6 Best Bodyweight Shoulder Exercises

11 best exercises for abs at home without equipment (for everyone)

Look Great and Move Well – 5 Best Butt Exercises at Home with a Resistance Band

How to lose belly fat effortlessly

Push Up Variations to Build Muscle at Home

Best exercises for an attractive lower chest

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