push ups

[saltmistrose]

hey, im an overwieght highschool kid that started to work out and the other day i tried to do pushups and, as embarrassing as it is, i cant do one. its soo hard. maybe i have the wrong form or something but its just really hard for me to do.

can anyone help me

[hulkmuscle]

You might not have sufficient arm strength just yet. Just keep at it. Soon, you'll get 1, then 2, etc. Just be patient and keep at it. I was the same way with dips and chins.

You might also try them with your feet elevated (works upper pecs more), your torso elevated (works lower pecs more), or narrow hand spacing (works triceps more).

You could also try doing some weights for your pecs; that might help make some inroads to your upper torso strength that will allow you to do more push-ups quicker. Keep us posted and good luck!

[saltmistrose]

someone told me once that if i do pushups on my knees (a girl push-up) then i will be able to do pushups when i get strong enough

has anyone done this?

[hulkmuscle]

Yes, that is true, since you wont be trying to lift as much weight. Consider them push-ups with training wheels.

[hulkmuscle]

They're also a great way to get an insane pump into your pecs after you can't do any more regular push-ups.

[flexicon1]

It's great you've decided to get stronger and work on your body. Your body will thank you!

There was a time I couldn't do a single chin-up, and I read about a technique that slowly got me to the point that I could do 27 reps (in sets of 7-8 reps). That's the most I've done, and I can't do that right now, but I'm sure the technique would work for pushups. I'm a big fan of baby steps.

The idea was to get to the top of the rep (i.e. arms bent, chin above the bar) any way you could, and just to hold yourself up for a count of 8. Do this once the first day. Day 2, do it twice. Day 3, three times. (Day 1, 2, and 3, etc, are not necessarily one after the other. Depending on how your body heals, it could be a day, 2, 3, or a week between each. I always wait until any signs of soreness are gone before my next workout.)

Okay, so next, the idea was to work on really controlling the descent. Get up to the top of the rep, hold for 8, lower yourself about halfway, count to 8, then lower yourself to the bottom, and hold for 8 more or until your grip gives out. When you're strong enough to do that 3 times, with a little rest between each one, try breaking the decent into 1/4s: Top - hold for 8; 1/4 drop - hold for 8; 1/2 drop - hold for 8; 3/4 drop - hold for 8; drop to full extension hang until grip fails.

You see where this is going. Once your strong enough to hold yourself in all these positions, you should have no trouble doing a chin up. The strength for every position of it has been developed without doing a single real chinup. It's still hard work.

So here's how I'd adjust it for a pushup:

Get to the top of a pushup, I think it's called "Plank pose" in yoga.

Start on your hands and knees.

Your knees should be together.

Your hands should be just slightly outside the width of your shoulders.

Your fingers should point forward and your thumbs can point in the same direction or inward, toward each other. Try both and see what is most comfortable.

Feel strong in this position, like a table. Don't let your back sag. Make it straight and strong. Take a few deep breaths here.

Choose one leg and straighten it out behind you. Plant the toe of that foot forward, toward your head, and keep the rest of your foot perpendicular to the floor.

Adjust your weight to your hands and the extended foot as you straighten your last leg out.

Both legs should be together.

Distribute your weight evenly among your hands and feet.

Keep your back straight and strong. Feel your abdominal muscles tighten and keep your entire body straight and strong. Hold for a slow count of 8.

Move one knee to the floor, then the other.

That's one set of one rep.

When you can do 3 of these fairly easily, start work on the decent: hold at the top for 8, bend your arms and lower yourself to the floor in as controlled a way as you can, try not to just fall. When you feel fairily strong coming down, try to stop halfway down, hold for eight, then get as close to the floor without touching and hold for 8 or until you just can't hold it anymore.

Day 1 - Plank pose - 1 set - 8 sec.
Day 2 - Plank pose - 1st set - 8 sec. / 2nd set - 8 sec.
Day 3 - Plank pose - 1st set - 8 sec. / 2nd set - 8 sec. / 3rd set - 8 sec.
Day 4 - Plank pose - 1 set - 8 sec. at top, slow decent.
Day 5 - Plank pose - 2 sets - 8 sec. at top, slow decent.
Day 6 - Plank pose - 3 sets - 8 sec at top, slow decent.
Day 7 - Plank pose - 8 sec. - drop halfway, hold 8 sec. - decend to floor
etc. etc.

Go as fast or as slow as feels right to your body. As long as you are doing a little more each time, you are progressing. Eventually, you will be doing 200 one-armed pushups with me on top of you whispering "one more".

[omelissokomos]

Originally Posted by flexicon1

There was a time I couldn't do a single chin-up, and I read about a technique that slowly got me to the point that I could do 27 reps (in sets of 7-8 reps).

Thanks for sharing this flexicon1. I'll certainly give this a whirl despite not having a bar at home. Most I've got is the top part of a door frame to hang from.

[hulkmuscle]

Sounds like a very smart idea.

[flexicon1]

Omelissokomos -

Careful on those doorframes buddy. (Sorry. It's the landlord in me.)

Glad I could share something new to you!

BTW, you can pick up a pretty great chin bar kit for a door frame for pretty cheap. Under $20. Hang it high, and it shouldn't be in anyone's way. The other payoff of the investment is that certain guys who visit your home will feel compelled to try a few chinups on their own. Some will enjoy a little competition, and others are just show-offy. So worth it!

[Aikuchi]

Mucho good advice -- *scribbles down notes

[bobislost]

this is a help full site
http://hundredpushups.com/

[CelticMuscle]

Have you also considered the option of doing them against a wall (i.e not pushing up, but pushing out instead)?

[Lucas88]

Originally Posted by CelticMuscle

Have you also considered the option of doing them against a wall (i.e not pushing up, but pushing out instead)?

Good suggestion. Another option is on stairs. your feet on the floor at the bottom and you put your hands on the highest step you can reach (easiest to do the push-up) and work your way down until you're doing them on the floor.

[inflated]

Push ups are a great exercise the first thing I do when I get out of bed is to do 50 pushups.

[The Magus]

Push-ups aren't just great for all the reasons above, but they're also one of the best motivators, especially for beginners...they're something that anyone can get better at, and you can do them anytime, anywhere, and once you start to gain strength, your numbers go up like crazy.

[LemaAdereeSes]

cute! thank you.



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