The pushup is a globally recognized bodyweight exercise, often used as a benchmark for upper-body strength and muscular endurance. Completing 100 repetitions in a single session has become a popular, high-volume fitness goal. Whether this target constitutes a truly “good workout” depends less on the final number and more on the quality of the movement and the context of a person’s overall fitness regimen. This high-rep goal shifts the focus from building maximum strength to developing muscular endurance.
Primary Muscles Engaged
A properly executed pushup is a compound movement that engages several muscle groups simultaneously, making it a highly efficient exercise. The primary muscles responsible for the pushing motion are the pectoralis major. These muscles contract to horizontally adduct the arm across the body’s midline during the upward phase of the movement.
The triceps brachii also bears a significant load as it works to extend the elbow joint, straightening the arm against resistance. The anterior deltoids, the front part of the shoulder, assist the chest in the pressing action and help stabilize the shoulder joint throughout the movement.
Beyond these primary movers, the pushup requires extensive engagement from stabilizing muscles to maintain a rigid, plank-like body position. The rectus abdominis and obliques are necessary to keep the core tight and prevent the hips from sagging or rotating. The glutes and quadriceps also fire to maintain a straight line from the head to the heels, transforming the exercise into a dynamic, moving plank.
The Trade-Off Between Rep Count and Form
The pursuit of a high number like 100 repetitions often compromises exercise quality, diminishing the overall training benefit. Muscle growth and strength gains are triggered by sufficient mechanical tension, which depends more on tempo and fatigue than on the sheer count of repetitions. A set that induces deep muscular fatigue within a specific time frame, known as time under tension, is more effective than rushing through many easy reps.
When fatigue sets in, typically long before reaching the 100th repetition, the body employs compensatory movements, resulting in poor form. Common signs of this technique degradation include the lower back arching, the hips sagging toward the floor, or the neck dropping out of alignment. Flaring the elbows excessively outward is a frequent compensation that places unnecessary strain on the shoulder joint, increasing the risk of injury.
A more productive approach to training for strength and size involves performing fewer sets of high-quality repetitions until close to momentary muscular failure. For example, completing five sets of 20 perfect, controlled pushups is superior to grinding out 100 sloppy repetitions that offer inconsistent resistance. To increase the challenge without adding external weight, one can manipulate the time under tension by using slow, controlled eccentric movements, such as taking three to five seconds to lower the chest to the floor.
This focus on controlled movement ensures that the target muscles are fully stimulated throughout the entire range of motion. For those who find 100 reps too easy with perfect form, advanced variations like elevated feet pushups or single-arm pushups are superior strategies for progressive overload than simply increasing the volume of the standard version.
Limitations as a Standalone Workout
While 100 pushups provides a substantial workout for the upper-body pushing muscles and muscular endurance, it is insufficient for a comprehensive fitness routine. The exercise focuses heavily on the chest, triceps, and anterior shoulders, neglecting the major muscle groups of the lower body. The quadriceps and glutes are engaged only isometrically as stabilizers, meaning they hold a position but do not contract through a full range of motion.
A full-body workout requires dynamic movements that load the legs, such as squats, lunges, and deadlifts, to develop strength and mobility in the largest muscle groups. Failing to include these exercises creates a significant gap in a person’s overall physical development.
Relying solely on pushups contributes to a muscular imbalance by over-developing the anterior (front) muscles. This imbalance can lead to postural issues, such as rounded shoulders, where the stronger chest muscles pull the shoulder blades forward. To counteract this, it is necessary to include exercises that target the posterior (back) muscles.
Complementary pulling movements, such as pull-ups, rows, or face pulls, are necessary to balance the pushing strength developed by the pushup, promoting better shoulder health and posture. Pushups, even in high volume, do not provide the necessary stimulus for cardiovascular conditioning. A well-rounded regimen must integrate aerobic activities like running, swimming, or cycling to support heart health, endurance, and overall metabolic function.