Dan John, the fitness writer and former Olympian, frequently shares advice and insights gleaned from his career as a professional athlete and performance coach on his YouTube channel. In a recent video, John responds to a follower who asked how they can train themselves up to being able to do 100 pushups in a single set.
“You’ve got to be able to do at least 25 pushups before we can even have the conversation about getting to 100,” he says. “It’s like, you’ve got to run a 5K before having a conversation about a marathon… You just need some time doing the pushup.”
John recommends using pushup variations to help build your endurance, specifically tick-tock pushups, or crocodile pushups. The name is a Peter Pan pun, but also describes exactly how they work:
When John says tick, you do a pushup rep. When he says tock, you move one hand forward. Tick, another pushup. Tock, you move your other hand up a little further, bringing your feet up behind you too. “It’s like doing a planked bear crawl where every time you move your hand, you do a pushup,” he explains. “What’s nice about that is, instead of just doing pushups with your hands in the one spot, you get a great amount of movement.”
This variation is a handy way of accumulating volume. To aid your recovery after churning out the reps, John also advises a dead hang to loosen your shoulders. He also notes that it really helps “if you have a friend who’s as crazy as you are” who will join you in performing these sets on an “I go, you go” basis so you can rest while they’re doing their reps.
“You’ll notice that no matter what you do, you’re good for 20 to 50 reps, if you’ve been training… then you’ll notice that the stress and the strain really builds up, and you’ve got to practice powering your way through that,” he continues. If you need to, rest in the upper position of the pushup with your arms locked out. “You’ll probably get to the 80s before a really weird kind of failure hits you,” he adds. “Then when you’ve done that once, maybe twice, and you know what you’re looking for, you’ll be able to get to those 100.”
Philip Ellis is a freelance writer and journalist from the United Kingdom covering pop culture, relationships and LGBTQ+ issues. His work has appeared in GQ, Teen Vogue, Man Repeller and MTV.
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