Pushup Guidance

115Jillybean
115Jillybean Posts: 3 Member
in Fitness and Exercise
Hello Everyone,



I am a lifelong cardioer. I’ve been walking/jogging for as long as I can remember. I do 2 miles before work every morning and usually more on the weekends. A few weeks ago I decided I want to start incorporating more than just cardio into my routine.



I decided I wanted to do pushups. I got down and attempted to do just that and I was shocked and in disbelief when I couldn’t push back up from the down position. I was not even able to do ONE push up. I had no idea how weak I am and this was a huge wake up call.



Since then, I’ve been doing knee pushups (I kneel on my knees and cross my feet). I did 10 of those per day for a week and then I upped it to 20. Today after 2 weeks of “Knee ups”, I again attempted a regular unmodified push up. I was still unable to do even one regular push up.



I guess I have 2 questions. One- is this normal to not even be able to do 1 push up or am I like abnormally weak? It’s not like I have a lot of weight on me. I’m 5’4 and about 127 lbs. Two- if I keep doing knee ups and increasing the reps whenever I feel able, how long do you think until I will be able to do regular push ups? I guess I have a 3rd question- is there any other exercise you would recommend that will help me progress to regular pushups?

Replies

  • rybo
    rybo Posts: 5,424 Member
    Many people can't do a single push up, don't worry about that. You will be much better off doing hand elevated pushups instead of knee push ups. Start against a wall if needed and keep good form through the movement. As you get better, start moving lower towards the ground. Counter top, coffee table, box, floor etc. Many people also to them on a staircase and lower one step at a time to the ground, if that's an option. Holding at the top of the pushup plank position is also good, make sure you are squeezing everything and being as rigid as possible. Another exercise to add in is from the top position, lower yourself to the floor as slowly as possible (negatives).
  • singletrackmtbr
    singletrackmtbr Posts: 644 Member
    Two things. If you have access to a TRX it's a great way to play with angles and progression.

    Second, a pushup has an ascending strength curve, meaning it gets easier as you get to the top of the motion. The "sticking point" is at the bottom, and I'm guessing that's where you're having trouble. Try slowing down the movement at the bottom of the range or just pulse at the bottom to get stronger there. Good luck!
  • Madux1818
    Madux1818 Posts: 307 Member
    You're not the only one op, I've been trying starting from wall push-up to knee push-ups, that's where it stops.,At least you're able to go down without your elbows buckling like mine and almost falling on my face. I've tried and tried.
  • canadianlbs
    canadianlbs Posts: 5,199 Member
    115Jillybean wrote: »
    One- is this normal to not even be able to do 1 push up

    i sure hope it's normal because i can't either :tongue: there's a lot of coordination and engaging muscles you don't usually think about, in doing them. and shoulders can just be tricky joints to keep under control.

    personally i found the partial-height ones easier than the knee thing. for me it's mostly about learning to find and engage the right muscles while doing such an unfamiliar movement. so almost more of a physio/concentration type of exercise. that means i'd rather learn it right from the start in that 'whole body' form. if i learned them on my knees then i'd have to unlearn/relearn part of it later on when i do try to do it from my toes instead.
  • serindipte
    serindipte Posts: 1,557 Member
    I can do one or two regular push ups, but I can do far more when I use the kitchen counter so, for now, I am doing them at the counter to build up.
  • stanmann571
    stanmann571 Posts: 5,727 Member
    If you can do half push-ups without falling. In other words.
    1 find your plank
    2 slowly lower to the ground.
    3 recover to your knees.

    You may be able to figure out where your sticking points are and get stronger faster.
  • middlehaitch
    middlehaitch Posts: 8,486 Member
    @myfitpqlstan136 that is a variable I have not thought of before. I think I may try it to progress past 10.

    Cheers, h.
  • buffalogal42
    buffalogal42 Posts: 374 Member
    Somewhere I have a thread called "Push-ups are the devil" - I never did a single toe push-up in my life until a few mos. ago (I am 39). Now I can do 30-40 of them (though it sucks!)

    My trainer also told me no knee push-ups. Wall to counter to stairs works. So does adding tricep and chest exercises and working on your plank. And lowering yourself slowly from toes, then going to knees to push back up helped me.
  • Madux1818
    Madux1818 Posts: 307 Member
    Buffalogal42,I'm going to try your way, I can plank well but when I try to lower myself somehow my arms buckle. I'll keep on trying though.
  • KatzeDerNacht22
    KatzeDerNacht22 Posts: 200 Member
    I had this problem, it took me about..4 months? or was it 6? but I also started lifting weights, I guess the added strength on arms/back/chest were of much help, you'll get there!!! I love push ups to bits
  • Alisonswim46
    Alisonswim46 Posts: 208 Member
    myfitpqlstan136 wrote: »
    If you can do half push-ups without falling. In other words.
    1 find your plank
    2 slowly lower to the ground.
    3 recover to your knees.

    You may be able to figure out where your sticking points are and get stronger faster.
    Yiu can also try the opposite. Start on knees, lower down, get into a solid plank and then lift up.

  • canadianlbs
    canadianlbs Posts: 5,199 Member
    middlehaitch wrote: »
    PS if you have any loose skin on your belly don't look down- it looks like a shar pei is clinging to me.

    inspiration and hilarity all in one post \o/ you win the internet for this week.

  • middlehaitch
    middlehaitch Posts: 8,486 Member
    Ooh @canadianlbs I've never won the internet.

    Quite a while ago there was a conversation/thread about planks and if you were naked, near naked, what it looked like looking down. Pictures posted too. It was hilarious when I did it, all I could think of was a wrinkly skinned dog holding on to me for dear life.
    Still wear a bikini on a cruise, just don't plank in it.

    Cheers, h.
  • brewerfan13
    brewerfan13 Posts: 183 Member
    If you have access to a gym I'd do upper body weight training. If not:

    Planks
    Push-ups against a wall or counter top
    Grab something heavy around the house, lay on back and try to press it up.

    Need to build upper body strength.

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