How to do 300 Pushups a Day Properly

How to do 300 Pushups a Day Properly

Getting down to 300 pushups a day seems like an arduous task but it is doable. Many fitness enthusiasts enjoy the thrill of all this and outperform themselves in the end.

The good news is that with a proper form and a suitable workout model, smashing this daily target is easy. Many have done it – and gotten it right after a few mishaps. Nonetheless, an adage goes that a wise man learns through other people’s experiences.

Thus, this article delves deep into what matters and shows you what you need to do. Read to find out what the results are like. But first:

Will 300 Pushups Per Day Make Me Extremely Strong?

The beauty of having 300 pushups a day increases your body strength. You notice the power burst in you after 30 days of this workout.

But first, you should learn when and how to do them. This is how you do the pushups every day.

Perform 10 sets of 30 reps to meet your daily goal of 300 pushups. Slow down to 15 sets of 20 whenever you feel fatigue kicking in your muscles. It is essential to wade off muscle strain and eventual injury if you push it too hard.

Thirdly, pay close attention to the technique, regulating the decline and exploding back up. This is the conventional way of doing it right to maximise the benefits.

Spread them throughout the day – two or three times. You will hit your 30-day target when you stick to this routine. The body adjusts in at least two weeks. So, don’t give up in the beginning when the push proves a tall order.

Try out these 300 pushups a day variations as well.

  • Keep your hands close – slightly below the shoulders.
  • Try to keep your hands farther apart as you work the chest, with elbows slightly flared outwards.

The 300 pushup challenge chart pays off by increasing your upper body strength. Most of the toil is on the upper body muscles. Your chest size and strength increase twofold. You notice that you can lift heavy things after 30 days of doing 300 pushups, unlike before you started them.

This is thanks to powered up triceps.

WHAT MUSCLES DO 300 PUSHUPS DAILY  WORK?

You can build muscles with 300 pushups a day. Every rep you take helps work more than one muscle which is why your muscles pop as you progress.

Professor of kinesiology at Manhattan College in the Bronx, New York, Lisa Toscano, EdD says pushups work the entire body. Another study by the National Academy of Sports Medicine cites that pushups work the major and secondary muscles.

So, what major muscles does 300 pushups a day work?

PECTORALIS MAJOR/CHEST MUSCLES

They are the most visible when the results start showing. Much of the resistance is in the chest. Working out repeatedly builds more strength for the pectorals.

DELTOIDS/SHOULDER

They increase the size of your shoulders – basically widening them. They work every tiny bit of shoulder muscles, and the results are broad shoulders.

UPPER-BACK MUSCLES (TRICEPS, BICEPS, TRAPEZIUS)

Triceps and biceps tone and bulk up with pushups. These muscles on the upper back connect your spine and shoulder blade. The trapezius that stretches from the back of the head to the neck increase too.

ABDOMINAL MUSCLES

Pulling in abdominal muscles works them to the maximum with every rep you take.

These are the secondary muscles that 300 pushups a day work.

SERRATUS ANTERIOR

These muscles on the upper rib cage appear like a fan.

CORACOBRACHIALIS

They are the long, slender muscle in the upper arm.

CORE MUSCLES

The entire core gets some great sprucing from this daily training.

WHAT EFFECT WILL 300 PUSHUPS EVERY OTHER DAY FOR 6 MONTHS HAVE ON MY PHYSIQUE?

Performing 300 pushups a day for six months brings a lot of changes to your body. Your muscles bulk up, and full-body strength increases. You realise that you develop a better grip than you did before.

This is because your muscles are strong. Besides, a bigger chest, broader shoulder and bulging arms speak volumes at six months. These are the major muscles that pushups work to the maximum.

They are the recipients of 90% of the resistance created during an intense workout. Therefore, they are evidently on the frontline of a transformed physique after 24 weeks of training.

In general, your entire body strength increases exponentially. You become the big guy that, all of a sudden, people notice and are afraid of! Just by doing 300 pushups a day, you have it all.

However, proper form and caution are vital in achieving these results. Here is why. There is a good chance that you may end up hurting some muscles if you are too aggressive. For example, too many spontaneous reps lead to a shoulder injury.

The soreness doesn’t go away, and it eventually keeps you off the game. Thus, stick to a moderate workout plan to stay safe and free from injury.

Also worth noting is that the physique transformation plateaus at some point. Nevertheless, your core strength keeps increasing as you stick to the workout. It becomes easier to complete 300 pushups a day because the strength and endurance levels are on a new high.

WHAT PHYSICAL CHANGES WOULD THERE BE IF I DID 300 PUSHUPS THROUGHOUT THE DAY FOR A WEEK?

The first thing to remember is that if you don’t do any sequential sets, you won’t get much benefit. But you’ll get some having 300 pushups a day. A week isn’t long enough to make a significant and lasting change to a person’s body.

However, you experience those bursts of soreness in the major muscles – chest, shoulders and arms. With a strong will, it is possible to discover some strength growing within the week.

And the reason is simple. You are putting in most hours of your day into this and building endurance in the process. This endurance keeps pushing you through the soreness, typical in the first week.

Performing 300 pushups a day is a great strategy to increase your overall strength and build endurance. Everyone who does the pushups has a tale of this newfound strength and more muscle mass. So, why don’t you start today?

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