Can't do a pushup to save my life

iRebel

So what can I do to work up to doing one? (well, like, 3x12) I struggle on my knees to do one a well. :sad: Does plank help??


Thanks!

monicalosesweight

Actually, women who are top heavy have a very hard time doing pushups. I can only do them on my knees. I wouldn't worry about it. You could use light weights and start building up some upper arm strength though to help.

x_JT_x

This might help:

http://media.crossfit.com/cf-video/CrossFit_DevelopingPushup.mov

iRebel

Thanks, I'm also wondering which muscles need to get stronger- core and triceps?

kw85296

If you struggle with being on your knees, you could do wall push-ups. Not quite as effective, but definitely better that not doing any.

jrutledge01

if you want to work up to doing pushups, start with a light bench press and work your way up. make sure to have a spotter!

iRebel

if you want to work up to doing pushups, start with a light bench press and work your way up. make sure to have a spotter!

will dumbells work?

goldfinger88

A number of great things you can do. Do a static pushup. Hold it as long as you can and work up to 90 seconds. Another way, do the pushup standing up -- against a wall or kitchen sink. Also, you can do a pushup on a fitness ball. All these give you every single benefit of a standard pushup without the wear and tear on your knees and without the struggle. For example, a 90 second static pushup equals 90 regular pushups, according to the author of The 90 Second Fitness Solution.

AZKristi

It is easier from your knees because you are lifting a smaller portion of your body weight. You can make it easier by standing and doing pushups against a wall or counter. The higher your hands relative to your feet, the easier it will be. You can gradually lower your hands until you are able to do one from your knees. Then you can work on transitioning to doing pushups from the plank position. Form is very important to protect your shoulders.

Hearts_2015

So what can I do to work up to doing one? (well, like, 3x12) I struggle on my knees to do one a well. :sad: Does plank help??


Thanks!

Start out with some wall ones in good form, you'll not only gain strength but confidence that you can do them! Check out youtube for the proper stance. Wall ones are tough if done properly, some think they're wimpy but not when done correctly. Plus you can jump up and do some during commercials!!

It's tough to start out when you don't feel you have upper body strength but I think you'll do great!!:drinker:

Drussander

Push-ups work the abs, the triceps and the pectorals among other muscles when executed in proper form. I am sure someone else has a deeper understanding.

Start with trying to do one push-up in proper form.

Here is a video about proper form: http://www.youtube.com/watch?v=ipTxex5zX0U

You can work your way up to that by starting from the knees, but eventually try to do one proper push-up. When you achieve that, go for two, etc. You can do it.

iRebel

A number of great things you can do. Do a static pushup. Hold it as long as you can and work up to 90 seconds. Another way, do the pushup standing up -- against a wall or kitchen sink. Also, you can do a pushup on a fitness ball. All these give you every single benefit of a standard pushup without the wear and tear on your knees and without the struggle. For example, a 90 second static pushup equals 90 regular pushups, according to the author of The 90 Second Fitness Solution.

really? thanks, that's awesome! I think my main problem is that doing pushups is so awkward. the static pushup sounds like a great idea.

iRebel

So what can I do to work up to doing one? (well, like, 3x12) I struggle on my knees to do one a well. :sad: Does plank help??


Thanks!

Start out with some wall ones in good form, you'll not only gain strength but confidence that you can do them! Check out youtube for the proper stance. Wall ones are tough if done properly, some think they're wimpy but not when done correctly. Plus you can jump up and do some during commercials!!

It's tough to start out when you don't feel you have upper body strength but I think you'll do great!!:drinker:

awww, thanks! :flowerforyou:

EdgyMcSterious

Do you have stairs in your house? If so, you can do them on the stairs. For example, your feet are on the floor at the base of the stairs, put your hands on the stairs in a pushup position. You'll be at about 45° or so. Do your pushups. As you progress move your hands down the stairs. Before you know it, you'll be doing them on the ground. Good luck!!!

jrutledge01

if you want to work up to doing pushups, start with a light bench press and work your way up. make sure to have a spotter!

will dumbells work?

yes, as long as you keep the right form

http://www.youtube.com/watch?v=pFcU-d5uDmM

RobynMWilson

JUST KEEP TRYING! ChaLEAN Extreme and P90X have forced me to do push ups and I'm doing more on my toes than I ever thought I could and yet 6 months ago I could only do them on my knees...I can bang out 15 standard pushups on my toes no problem now...b/c I was determined! They are quite possibly the world's perfect exercise. We've all been there mama..you can do them if I can...I have really bad shoulder issues from a car accident!

Iceman1800

Do one on your knees and keep doing sets of one until you get 10 total reps. Each day, try for that 2nd rep instead of stopping at one. Keep building up this way until you get 10 non stop reps on your knees. Then try extending further out almost to a plank position and try to do a rep.

ShannonMpls

Do you have access to a Smith machine at a gym? Set the bar at a height where you can knock out 12, then gradually lower it as you get stronger. You can also use a weight bench. This is how I started - now I can do the 3x12 on the ground

iRebel

JUST KEEP TRYING! ChaLEAN Extreme and P90X have forced me to do push ups and I'm doing more on my toes than I ever thought I could and yet 6 months ago I could only do them on my knees...I can bang out 15 standard pushups on my toes no problem now...b/c I was determined! They are quite possibly the world's perfect exercise. We've all been there mama..you can do them if I can...I have really bad shoulder issues from a car accident!

Thanks! after i do 5 or so on my knees I start shaking.... my arms give out, pretty much. If I keep it up, I'll get stronger.

meggonkgonk

Planks are great! Pushups are just adding movement to the balance of planks!

To work up to doing a pushup, you want to build overall arm strength - so put together a combination of moves that will help stregthen them. If you have a gym do the circuits there on the machines. If not at home you can do any number of bodyweight exercises.

A good progression of *types* of pushups you can build up to :
Wall pushups - Push off against a wall
Elevated surface pushups- Find an elevated surface such as a low bench or chair, ideally something below your waist
knee pushups
'full; pushups

Once you are confidently into about 5 pushups, you can check out "Hundred Pushups.com" for a challenge. I started at 6 last summer and I'm up to 5 sets of anywhere from 25 to 36 pushups and about 40 if i go to exhaustion!

iRebel

Do you have access to a Smith machine at a gym? Set the bar at a height where you can knock out 12, then gradually lower it as you get stronger. You can also use a weight bench. This is how I started - now I can do the 3x12 on the ground

I have a multi gym, but not a Smith machine.

iRebel

Planks are great! Pushups are just adding movement to the balance of planks!

To work up to doing a pushup, you want to build overall arm strength - so put together a combination of moves that will help stregthen them. If you have a gym do the circuits there on the machines. If not at home you can do any number of bodyweight exercises.

A good progression of *types* of pushups you can build up to :
Wall pushups - Push off against a wall
Elevated surface pushups- Find an elevated surface such as a low bench or chair, ideally something below your waist
knee pushups
'full; pushups

Once you are confidently into about 5 pushups, you can check out "Hundred Pushups.com" for a challenge. I started at 6 last summer and I'm up to 5 sets of anywhere from 25 to 36 pushups and about 40 if i go to exhaustion!

Sounds cool, I'll check that site out!

3foldchord

I have wimpy arms... it took awhile for me to work up to push u s. I can fiinally do ten- yep, a whole stinking 10! LOL. still a bit arm wimpy, but ten- no knees!

to work up to my 10 push ups, I did planks, some weights, some core body strengthening... and would do 10 push ups- starting in a plank- jjust doing as many as I could until I had to switch to knees... it started with not even one, then soon 2... and eventuay after doing all of the above, I ffinaly got to 10.

(then had abdominal surgery- finally back up to 10 and will work on adding more to my goal soon)

JennyLisT

I started with wall push ups, and I've worked my way to knee push ups. :drinker:

contingencyplan

Thanks, I'm also wondering which muscles need to get stronger- core and triceps?

The pushup is a variation of the bench press, which is a primarily chest exercise. The core, shoulders, and triceps are all components, but the primary muscle group involved is the chest. My suggestion is to start doing bench presses with whatever weight you can safely manage for no more than 8 reps and keep going up in weight.

small_ninja

Don't practice on your knees, it doesn't help.

Like others said, a 45 degree standing one (leaning on stairs or a counter) or static press ups could be good. You've pretty much just gotta keep trying to do them properly. Try do one every day if you struggle just doing one and then build from there. I learnt press ups from a young age, at karate we were made to just suck it up and try do them properly, and lo and behold, here I am banging out sets of 20 (and even a couple of one armed ones )

jensine2

Do push ups against a counter top for starters.. Then do girl push ups... Then work up to one man push up each day and eventually you will get one, then two then three etc... But you have to work at it not just expect to do it

mhotch

I started against the wall, to doing it against the bed or kitchen counter while I was cooking.

Then I dropped to the floor, doing only one regular pushup and then drop to my knees to finish the set. Every few days I added one more regular pushup to the set before dropping to my knees to finish up the set.

I can now do 2 sets with my feet elevated on a bosu ball. It takes time, and dedication, but it can be done.

innocenceportrayed

Don't feel bad, I have a hard time with them too. I can do like 5 straight legged and like maybe 15 on my knees but I'm not sure my form is correct and so I try not to do them. I like the idea of doing them against a counter or stairs though, I never thought of that!

I can plank but I can't do pushups. Weird.

kcoftx

I was doing the ones on the knees for months and it just didn't help me graduate towards a full push up. I switched to a different plan. I started with wall then incline then push ups. Within weeks I was doing it!

saraann4

I think planks will help.