push-ups are often considered one of the most effective exercises for increasing strength and building upper body muscles such as the chest shoulders and triceps some individuals take this exercise to the extreme and commit to doing 100 push-ups a day inspired by characters like saitama from one punch man who achieved impressive results but what really happens to your body if you do 100 push-ups a day for 30 days which muscles will grow and by how much how much will your strength improve and are there any side effects you should know about and what happens after the
30 Days Are Over let's explore these questions to begin with it's important to ensure proper form when doing push-ups to maximize gains and minimize the risk of injury assuming your form is correct let's examine the potential muscle growth from doing 100 push-ups a day based on scientific studies a 2015 study measured muscle activity levels during push-ups and found that the chest triceps front shoulders core and serratus anterior muscles were the most activated these are the muscles where you're likely to see improvements in size and definition another study published in the Journal of exercise and Fitness
in 2017 compared muscle size and strength in two groups of untrained subjects one group only used push-ups during their workouts while the other group used bench press exercises after eight weeks both groups showed similar increases in chest and triceps muscle size and strength this suggests that at least for beginners push-ups can be as effective as bench press exercises while these findings are promising it's important to be aware of the potential side effects of doing 100 push-ups a day let's break it down week by week in the first week you may not have the strength to
complete 100 push-ups in a row especially if you're at a fair Fitness level neural adaptations will help improve your push-up strength rapidly during this week you'll also experience delayed onset muscle soreness Doms which is normal and should decrease by the end of the week however if you feel soreness in your traps and lower back it could indicate improper form moving on to weeks two and three you may start to experience fatigue due to inadequate Muscle Recovery since you're training the same muscles every day they don't have enough time to fully recover resulting in decreased performance
additionally muscle imbalances may occur since push-ups primarily Target the front muscles while neglecting the back muscles this can lead to a hunched posture and rounded shoulders it's crucial to incorporate exercises that strengthen your back muscles to maintain proper posture by week 4 fatigue and strain from high frequency and high volume push-ups may make it challenging to continue with the 100 push-ups a day routine you might also notice discomfort in your wrists and elbows due to repetitive motion and strain paying attention to proper wrist alignment and using handles or alternative hand positions can help alleviate wrist
discomfort however the strain on your joints particularly the elbows may become more pronounced over time after completing the 30-day challenge you may wonder if it was worth your time and effort Research indicates that with a more balanced approach such as performing push-ups twice a week to failure significant muscle growth can occur over eight weeks in the study mentioned earlier participants experienced an 18.3 percent increase in chest muscle thickness and a 9.5 increase in triceps muscle thickness amounting to approximately a three millimeter increase in both muscle groups however doing 100 push-ups every day May provide similar
or even less growth due to insufficient recovery time and the need for Progressive overload in conclusion while the 100 push-ups a day challenge can help build exercise habits and momentum the standard approach may cause recovery issues and lack the necessary progression for long-term results it's important to strike a balance between exercise frequency intensity and adequate rest to promote muscle growth and minimize strain on the body if you're interested in a more optimized approach it's recommended to seek a science-based program or consult a fitness professional that's all for today if you found this video helpful don't
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