Bodyweight exercises are an effective way to stay fit and healthy without the need for expensive gym equipment or memberships. These exercises use your own body weight to build strength and increase endurance. One of the most popular bodyweight exercises is the pushup, and many people wonder how many pushups they should aim for. This article will explore the answer to that question by examining the epic feat of strength achieved by the anime character, One Punch Man.

Who is One Punch Man?

One Punch Man is a Japanese superhero who has become famous for his incredible strength and ability to defeat any opponent with a single punch. In a popular scene from the anime, One Punch Man performs an incredible 100 pushups, 100 situps, 100 squats, and runs 10 kilometers every day for three years straight to achieve his incredible strength.

How Many Pushups Did One Punch Man Do?

While the anime character’s training regimen may seem impossible to achieve, it is actually quite feasible with discipline and dedication. However, the number of pushups that One Punch Man did every day is unknown, and there are different estimates from fans and experts.

According to some fans, One Punch Man could have done up to 2,000 pushups per day during his training. Others believe that the number is closer to 1,000 or even 500 pushups per day, considering that doing too many pushups can cause fatigue and injury.

What Are the Benefits of Pushups?


Pushups are a great bodyweight exercise that offer numerous benefits for your physical and mental health. They primarily target your chest, arms, shoulders, and core muscles, but they also engage your back, legs, and glutes to some extent. Some of the benefits of pushups include:


Benefits of Pushups
Build upper body strength and endurance
Strengthen core muscles
Improve posture and balance
Boost metabolism and burn calories
Enhance cardiovascular health
Reduce stress and anxiety
Improve self-confidence and discipline

What are the effects of pumps?

Push-ups can be either the main part of a workout or just an addition to it. However, in order for them to be effective and for the muscle work to be noticeable during the exercise, it is necessary to develop the right technique. It is also important to include several different types of push-ups in one workout, so that more muscles are engaged and the first results can be seen sooner.
Among the effects of systematically performing push-ups are:

  • improving the appearance of the shoulders and back,
  • strengthening the lumbar spine,
  • sculpting the muscles of not only the upper body, but also the muscles of the lower back, buttocks, thighs and abdomen,
  • improving breathing mechanics by strengthening the intercostal and shoulder girdle muscles,
    burn fat.

What’s more, they affect our ability to maintain a correct posture, as they strengthen the back and abdominal muscles that are responsible for this. In this way, we strengthen the entire torso, which protects the internal organs from painful damage.

How to do push-ups?

Although there are many variations of push-ups and the technique for doing them varies, there are a few general rules to follow to ensure that the exercise produces tangible results and, above all, is non-injurious. Here are the most important points:

  • Avoid bending the spine in the lumbar region,
  • The abdomen and buttocks should be tense,
  • Ensure that the hands are positioned correctly – they must not be spread too wide, as this can overload the wrists,
  • Keep elbows as close to the torso as possible when performing the exercise,
  • Stabilise the torso by tensing the muscles of the body,
  • Care should be taken to perform push-ups at full range – the movement should be slow and precise.

Push-ups are exercises that can be performed by both beginners and advanced athletes. However, it is important to remember the correct exercise technique and to gradually increase the number of repetitions. In order to intensify your workout, you can also perform different types of push-ups or exercise with loads. It all depends on your preference. However, remember to observe basic safety rules. Then you can avoid painful injuries.

How Many Pushups should You Aim For?

The number of pushups that you should aim for depends on your fitness level, age, gender, and goals. However, as a general guideline, the following table shows the average number of pushups that men and women should be able to do based on their age and fitness level, according to the American Council on Exercise (ACE).


Average Number of Pushups Men Women
Excellent 75+ 45+
Good 50-74 30-44
Fair 30-49 15-29
Poor <30 <15

How to Improve Your Pushup Performance?

If you want to improve your pushup performance and reach your goals, there are several tips and techniques that you can follow, such as:

    1. Warm up properly with dynamic stretching and mobility exercises to prevent injury and enhance range of motion.


    1. Practice proper form by keeping your body straight, your hands shoulder-width apart, your elbows close to your body, and your core engaged.


    1. Breathe properly by inhaling as you lower your body and exhaling as you push back up.


    1. Vary your hand placement and width to target different muscle groups and avoid boredom or plateau.


    1. Increase your volume and intensity gradually by adding more reps, sets, or variations, and taking shorter rest periods.


    1. Use progressive overload techniques such as weighted vests, resistance bands, or incline/decline pushups to challenge your muscles and stimulate growth.


    1. Combine pushups with other bodyweight exercises such as pullups, dips, or squats to create a full-body workout and avoid muscular imbalances.



Pushups are a classic and effective bodyweight exercise that can help you build strength, endurance, and confidence. Although the exact number of pushups that One Punch Man did during his famous training is unknown, it is clear that he achieved an incredible level of fitness and power through his dedication and hard work. By following a smart and progressive training program, you can also improve your pushup performance and reach your fitness goals.