Push ups getting the better of me...

runwithtoppa

Can anyone help with getting me to be able to do some real push ups?

I have started off by doing push ups on the stairs. I am on the fourth step and I can do an easy 20 push ups before I start to struggle now ( I wont be doing more than that, because I read it's best to work on strength before endurance?). I have made progress. I could only do about 5 really exhausting ones, 2 weeks ago!


I keep trying to get to the 3rd step to start over, but I can't even manage 1 ... I get half way down and my arms just freeze and shake. Each time I do my push ups, I will start off by trying to the 3rd step first. When I realise I am still not ready, I go back to the 4th step.
I am just annoyed because I find the 4th step so easy now, so I don't understand why the 3rd step seems like such a massive ordeal? It doesn't seem like that much of a difference in height.

Do I just need to give it more time? I just thought, I don't do sets/reps? ( I am new go easy) Are sets or reps more beneficial and would they help me progress to the 3rd step?

My other attempts of push ups are as follows...

I tried a negative push up, but I didn't get far at all. I just went really red in the face and thought my temples would burst. I didn't even get half way down
When I do a negative push up on my knees, I can get to the ground, but not in a slow and dignified manner lol

I keep my hands in a position so that my thumbs are directly under my armpits and my elbows slide past my rib cage. This is the correct position?

I also brought a 2.5kg dumbbell over the weekend, but as yet, I am not totally certain what I am doing with it to get the best out of a work out. It is just something easy to start out with, I don't want to run before I can walk!

I am new to this, but I am competitive, stubborn and persistent. I am not going to stop trying until I can actually do regular push ups!

All help gratefully received

amandarunning

Widen your hands somewhat...narrow is tougher and wider easier. I'd go to Step 3 or on knees with hands wider than shoulder.

JoRocka

Are you doing your 20 on the 4th step before moving to the 3rd step?

If so- do the 3rd step- do just one- (or two or however many) THEN go back to the 4th step and crank out a few more.

Don't wear yourself out on step # 4 before hitting step # 3.
Other thing- do them as often as you can. 2-3 times a day if you can.

On negatives- do negatives on the stairs- start at the top- and go slow down. Don't worry about the "getting back up part" just start at the top and go 'down' (dirty jokes!!!)


You can do it- just takes time. Keep being stubborn and persistent- it'll pay off!

runwithtoppa

amandarunning wrote: »

Widen your hands somewhat...narrow is tougher and wider easier. I'd go to Step 3 or on knees with hands wider than shoulder.

Cheers, I shall try that out next time

runwithtoppa

JoRocka wrote: »

Are you doing your 20 on the 4th step before moving to the 3rd step?

If so- do the 3rd step- do just one- (or two or however many) THEN go back to the 4th step and crank out a few more.

Don't wear yourself out on step # 4 before hitting step # 3.
Other thing- do them as often as you can. 2-3 times a day if you can.

On negatives- do negatives on the stairs- start at the top- and go slow down. Don't worry about the "getting back up part" just start at the top and go 'down' (dirty jokes!!!)


You can do it- just takes time. Keep being stubborn and persistent- it'll pay off!

I try the 3rd step first, if nothing happens ( I can't even master one yet), I then go back to the 4th step.
I try the stair push once a day, sometimes two. I shall try to make it 2-3 instead!

I never thought about negatives on the stairs! I shall try that as well

Cheers Here's hoping tomorrow brings more joy with the push ups!

ninerbuff

Also, if you're not moving your feet back to compensate for the 3rd step from the 4th, the leverage is different because your hands are closer to your midsection.

A.C.E. Certified Personal and Group Fitness Trainer
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jemhh

How often are you doing push ups? While people often do them daily, I found that, in the beginning, 2-3 days a week max helped me build strength better than trying them every day. I got stuck at 3 sets of 7 when I was doing them 3x a week so I moved to 2x a week, and almost immediately could do sets of 10. Once I did that for awhile I was able to do them more often.

runwithtoppa

ninerbuff wrote: »

Also, if you're not moving your feet back to compensate for the 3rd step from the 4th, the leverage is different because your hands are closer to your midsection.

I do worry my feet are going to slip and I will face plant the stairs, so although I do move my feet back, I might not be moving far enough back. I will double check on the feet next time!
Cheers

amandarunning

Keep going and you will get there and surprise yourself. I spent most of my life not being able to do a full push up, no way no how. Some years back we decided to lose some weight and get fitter so bought an exercise video called The Y Plan. It had push ups from knees and gradually progressed so you moved more and more weight into your upper body by leaning forwards. One day I decided to give a full push up a try and managed 10 to my shock. I can now rattle off a 100 and try to do a few sessions a week to keep it going...good luck.

JoRocka

runwithtoppa wrote: »

ninerbuff wrote: »

Also, if you're not moving your feet back to compensate for the 3rd step from the 4th, the leverage is different because your hands are closer to your midsection.

I do worry my feet are going to slip and I will face plant the stairs, so although I do move my feet back, I might not be moving far enough back. I will double check on the feet next time!
Cheers

Well here's the thing, you have to be aware of angles- and forces. If you're shoulders are OVER your hands- so straight up and down- you will only be able to move your feet back but so far- and you'll be less likely to slip since you're stabilized from the trunk up.

At no point should there be any forward and down force through your hands (meaning- if you were on a free standing chair- the pressure could cause the the chair to slide forward away from you) you should always be straight down on the stairs. That should help with the feet/toes issue.

runwithtoppa

jemhh wrote: »

How often are you doing push ups? While people often do them daily, I found that, in the beginning, 2-3 days a week max helped me build strength better than trying them every day. I got stuck at 3 sets of 7 when I was doing them 3x a week so I moved to 2x a week, and almost immediately could do sets of 10. Once I did that for awhile I was able to do them more often.

If the other things don't work over this week, I will try them every other day.
I do them once a day, sometimes twice. Maybe my puny arms need some recovery
Cheers

runwithtoppa

amandarunning wrote: »

Keep going and you will get there and surprise yourself. I spent most of my life not being able to do a full push up, no way no how. Some years back we decided to lose some weight and get fitter so bought an exercise video called The Y Plan. It had push ups from knees and gradually progressed so you moved more and more weight into your upper body by leaning forwards. One day I decided to give a full push up a try and managed 10 to my shock. I can now rattle off a 100 and try to do a few sessions a week to keep it going...good luck.

Good on you! I can just imagine how shocked and excited you must have been.
Hopefully I will have similar success to you then
It just thoroughly annoys me that I can't do a simple push up lol I'll hold a party when I finally manage one!

DBrooks1979

Hands slightly wider than shoulder width apart so when you lower yourself down your arms bend till they are at right angles and you can put a plank of wood from elbow to elbow across your back then back up... and if your on the stairs.. spread your feet slightly apart rather than right next to each other... helps with support and will keep you from slipping..

Also to build up endurance slowly lower yourself from the up position to the down and hold it 3 seconds then come back up...

Do more than one set.. say 3 sets of 3 several times a day... that should help you build up to being able to do more...

runwithtoppa

JoRocka wrote: »

Well here's the thing, you have to be aware of angles- and forces. If you're shoulders are OVER your hands- so straight up and down- you will only be able to move your feet back but so far- and you'll be less likely to slip since you're stabilized from the trunk up.

At no point should there be any forward and down force through your hands (meaning- if you were on a free standing chair- the pressure could cause the the chair to slide forward away from you) you should always be straight down on the stairs. That should help with the feet/toes issue.

My angles seem perfect on the 4th step.

Maybe this is why I feel like I am slipping then, my feet are not far enough back and that's making them slip a bit. Which in turn makes me re adjust and I am probably bringing my feet even more forward in the process?

I will get someone to take a photo of me when I am trying the 3rd step push up. If I can see myself, I might be able to see the problem straight away.

No_Finish_Line

actually seems like you've employed a lot of useful techniques here. never even thought of the step method, that's a great idea.

Only thing I can see that your really doing wrong is that your doing push ups to often. Every other day should really be your maximum frequency. you can do multiple sessions during your on days tho

rileyes

It may be just psychological. Think of the third step as the fourth. Or... You could try moving to another lower prop like a bench. Steps are usually 6-8" each. Chairs/benches are about 15".

Edit to add: you could also try gripping a couple Dumbbells on the next step down. That will give you a slightly higher level.

runwithtoppa

No_Finish_Line wrote: »

Only thing I can see that your really doing wrong is that your doing push ups to often. Every other day should really be your maximum frequency. you can do multiple sessions during your on days tho

I run every other day, so when I am not running, I will do the push ups.
It's difficult showing self restrain though, because I want to a do a proper push up NOW! (ever so impatient!) so every opportunity I get, I am trying