Push-ups... help please!

aethre
aethre Posts: 150 Member
in Fitness and Exercise
Hi all,

I really need to build strength in my arms and shoulders.

I cannot for the life of me figure out how to do a push-up.

I've tried doing it in full plank, I've tried it from my knees... the only way I've managed to do it with proper form is against the kitchen counter. I usually do 20 at a time against the kitchen counter so I *should* be able to at least take it down to something lower.... but nope. No box, no sofa-arm, no nothing. Just the counter. As soon as try anything else, I can't figure out how to hold form in my arms. My elbows, rather than staying close to my sides, kind of start splaying out and looping around, and my right arm behaves/feels different than my left. It hurts my right wrist a little but not my left - I have no problems with my wrists generally.

I did spend quite a while just trying to keep going on my knees (there's no way from proper plank position) but my form was absolutely terrible. I kept getting cramp in my foot or calf when I was doing it, it's that bad.

Is it just that I'm super weak, or is there something else going on here?? I mean, I can hold a plank for a minute, I can do a handstand against the wall for a while (haven't timed it)... but these are all stationary, as soon as I try and introduce movement my arms just go like 'whoa'. I know I'm not too far into this, I'm a work in progress... but am I missing something stupid here? I'm on the autistic spectrum so my body co-ordination can be a bit off from time to time, but I should still be able to work through this, right? Or am I completely overthinking it? It's just annoying to feel like I'm not getting any closer to my goal...

Replies

  • runner359
    runner359 Posts: 90 Member
    You're fine. If you need to do them against the kitchen counter for now then do that. Some folks need to do them against a wall. Planks use different muscles. Just keep at it. I'm doing modified push-ups myself but slowly improving.
  • neandermagnon
    neandermagnon Posts: 7,436 Member
    Let your elbows splay out. They don't need to stay by your sides. There is a push-up variation where it does, but usually your hands go directly under your shoulders and your palms on the floor with your fingers all pointing forwards, then just let your elbows point where they will when you bend your arms down. Your elbow is a hinge joint and there's only one direction they can go in with your hands on the floor directly under your shoulders) - so when you bend your arms to do the push-up, just let your elbows point where they naturally go. Practice with your knees on the floor first, then move up to full push-ups with just your toes on the floor.

    Seems like this idea of keeping your elbows in close by your sides is screwing with your form, so you think you can't do it when you probably can.
  • nathalier71
    nathalier71 Posts: 570 Member
    my arms don't stay near my body - not yet but that's fine - there are all sorts of variations.

    I started on the wall, then on my knees, now I'm on my toes. I can't do tons of them but I see improvements every day I do them.
  • keefmac
    keefmac Posts: 313 Member
    Clench your fists and push from your knuckles, it's better for your wrists!.
  • SunofaBeach14
    SunofaBeach14 Posts: 4,899 Member
    Just keep at it and don't give up. It sounds like a strength issue to me and that will build
  • bwogilvie
    bwogilvie Posts: 2,130 Member
    In addition to the great advice here, a couple more ideas:

    1. Negative pushups. Get into the "pushed-up" position, with arms fully extended, by bending your knees or whatever it takes. Then lower yourself down to the floor. Repeat.

    2. If you have a staircase, start doing pushups against a stair step that's as high as your kitchen counter. (A rolled up towel under your hands helps if the stairs have a sharp edge.) When you can do your target number on that step, remaining in good form until the last rep, move down 1 step. It's a much gentler progression than going from a counter to a box.
  • aethre
    aethre Posts: 150 Member
    Hmm, I think I may have been worrying too much about my elbows... if I stop worrying about my elbows I can manage the sofa arm and I feel it in different muscles than before too. So that's pretty awesome. No stairs, unfortunately! I guess it is more an issue of just continuing to build strength. I was finding it frustrating because I didn't feel like I had as much visible progression as other things that I've been doing. Guess I'll just have to keep on with it and not get bogged down..

    Thanks for the advice all ^_^
  • Francl27
    Francl27 Posts: 26,371 Member
    Keep doing it. I used to be awful at it. Now I can do them and even go pretty low, it just took forever to get there.
  • aethre
    aethre Posts: 150 Member
    Four days on, I just managed 60 knee pushups! (3 sets of 20, as part of a larger routine)

    I have sweat running down my back right now but I am So Pleased!!! :heart: :heart: :heart:

    Isn't it weird how progress can just move in a big jump sometimes.
  • 3laine75
    3laine75 Posts: 3,069 Member
    Four days on, I just managed 60 knee pushups! (3 sets of 20, as part of a larger routine)

    I have sweat running down my back right now but I am So Pleased!!! :heart: :heart: :heart:

    Isn't it weird how progress can just move in a big jump sometimes.

    Yeah! Well done.

    Next time, try your last set from the floor and see how you go.

    I really struggled with push-ups - what I do now is treat it like any other exercise and do 'warm-up' sets. I do a set on my knees then one on my bench then 3 sets of normal (I don't do 20 reps though :/) - I've found it makes the real ones easier :)

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