There are few training accomplishments as impressive as being able to perform 100 unbroken press-ups in a row. But it’s a surprisingly achievable feat if you can already do 10 press-ups and are prepared to put in just eight weeks of press-focused training. Using nothing more than the press-up itself and some carefully structured reps, this plan will help you achieve exactly that.

If that’s got you chomping at the bit, there are a few things to keep in mind at the outset. Firstly, keep track of every workout you do, but don’t sweat it if you miss a session – you’ll be doing so many reps during the programme that dropping one or two won’t make much difference. More than that will, though, so stay disciplined. If you can’t get through some of the sets in one go, don’t stress it. As long as you’re doing the required reps, it doesn’t matter if you need the odd break mid-set.
When it comes to the challenge, for the 100 to count as unbroken, you don’t need to do them without stopping, but you can only rest in the top position of the press-up – when your muscles are still under tension. It’s also vital you don’t remove either hand or foot from the ground during your attempt – that counts as an instant disqualification.
And remember, it’s not just about hitting a number. ‘Having a target in mind that you’re focused on achieving means you’re less likely to check out of workouts. And because you’ll be performing such a vast number, you’ll get a lot stronger and pack on more muscle,’ says personal trainer and nutritionist Will Girling (primalwill.com). So get pressing – you’re less than two short months from joining the 100 club!

Nail the perfect press-up

Start in a plank position with your body in a straight line from heels to shoulders. Hold arms straight beneath them, just wider than shoulder-width apart, with core tensed. Bend your arms under control so your chest brushes the floor before pressing powerfully back up to the start position. For this challenge, just bending your arms to 90˚ rather than lowering your chest all the way to the floor counts as a rep

Keep your body in a straight line from head to feet.

Rest: Two minutes after nor mal sets and three after max-rep sets

WEEK 1
DAY 1
max reps –
10 reps ● 8 reps ● 5 reps ● 2 reps

DAY 2
max reps ● 12 reps ● 9 reps ● 6 reps ● 3 reps

DAY 3
max reps ● 14 reps ● 11 reps ● 8 reps ● 5 reps

DAY 4
max reps ● 16 reps ● 12 reps ● 8 reps ● 6 reps

WEEK 2
DAY 1
max reps ● 19 reps ● 14 reps ● 9 reps ● 5 reps

DAY 2
max reps ● 21 reps ● 15 reps ● 11 reps ● 6 reps

DAY 3
max reps ● 24 reps ● 18 reps ● 12 reps ● 7 reps

DAY 4
max reps ● 27 reps ● 20 reps ● 14 reps ● 8 reps

WEEK 3
DAY 1
max reps ● 30 reps ● 20 reps ● 15 reps ● 8 reps

DAY 2
max reps ● 33 reps ● 25 reps ● 17 reps ● 9 reps

DAY 3
max reps ● 36 reps ● 28 reps ● 18 reps ● 9 reps

DAY 4
max reps ● 39 reps ● 30 reps ● 20 reps ● 11 reps

WEEK 4
DAY 1
max reps ● 42 reps ● 32 reps ● 15 reps ● 8 reps

DAY 2
max reps ● 44 reps ● 33 reps● 22 reps ● 12 reps

DAY 3
max reps ● 47 reps ● 35 reps ● 24 reps ● 13 reps

DAY 4
max reps ● 50 reps ● 38 reps ● 25 reps ● 14 reps

WEEK 5
DAY 1
max reps ● 53 reps ● 40 reps ● 27 reps ● 14 reps

DAY 2
max reps ● 56 reps ● 42 reps ● 28 reps ● 15 reps

DAY 3
max reps ● 59 reps ● 45 reps ● 30 reps ● 16 reps

DAY 4
max reps ● 62 reps ● 47 reps ● 31 reps ● 17 reps

WEEK 6

DAY 1
max reps ● 65 reps ● 49 reps ● 33 reps ● 17 reps

DAY 2
max reps ● 68 reps ● 51 reps ● 34 reps ● 18 reps

DAY 3
max reps ● 71 reps ● 54 reps ● 36 reps ● 19 reps

DAY 4
max reps ● 74 reps ● 56 reps ● 37 reps ● 20 reps

WEEK 7

DAY 1
max reps ● 77 reps ● 58 reps ● 39 reps ● 20 reps

DAY 2
max reps ● 80 reps ● 61 reps ● 40 reps ● 21 reps

DAY 3
max reps ● 83 reps ● 63 reps ● 42 reps ● 22 reps

DAY 4
max reps ● 86 reps ● 65 reps ● 43 reps ● 23 reps

WEEK 8
DAY 1
max reps ● 89 reps ● 67 reps ● 45 reps ● 23 reps

DAY 2
max reps ● 92 reps ● 69 reps ● 46 reps ● 24 reps

DAY 3
max reps ● 94 reps ● 71 reps ● 47 reps ● 25 reps

DAY 4
max reps ● 100 reps or to failure