Press Ups & Routine

missferoux
missferoux Posts: 118 Member
in Fitness and Exercise
Hi all,

Just after a bit of advice. My upper arm strength is RUBBISH. I used to do trapeze as part of a drama club and had to quit due to my arm strength not improving. This time, I'm determined to improve this. To give you an idea of just how poor it is - I cannot lower myself even once for a press up :sad: It's very embarrassing. I have lost 1.5 stone so far, and have another 14 (ish) lb to go (not really focussing on weight - more on my figure. I have 2 pairs of trousers to fit into as my aim.

I currently run as my main exercise - between 2 and 4 miles 4-5 times a week before I broke my toe, and just getting back into it. I also now do the following weights routine (starting this week)
Bent over arm rows
Squats
Lunges
Press Ups

For the above (except press ups) I use a 5kg weight of my fiance's. I do 3 sets of 8 reps. When I can do 12 reps, will increase weight.
I also do crunches and side crunches.

How can I improve my press ups? I have started today by trying to do them on a slightly higher level, but still cannot lower myself fully. It's pathetic. Do I keep on as I'm doing and it will improve?

Replies

  • chubby_checkers
    chubby_checkers Posts: 2,352 Member
    Google wall push-ups. I'd post some Youttube video how-tos, but can't access at work.
  • wareagle8706
    wareagle8706 Posts: 1,090 Member
    Yes. Keep doing as your are and be consistent and you will improve. Doing them at an incline, as you say you are, is helpful. Also being on the floor on your knees. But it sounds like you should start by maybe doing them with your hands against a wall with your feet 2-3 feet away from the wall, then go to a lower incline like a weight bench or stairs, then to the floor on your knees, then off your knees. That's a pretty good progression.

    Also, you can do a couple of presses with some weights such as dumbbell press with those weights you have. Just lie on the floor or on a bench and press them up and toward each other at the top, then lower them until your arms are at 90 degree angles and your arms are parallel to the floor.

    You can improve it, just be patient and consistent!! And don't exercise your chest on consecutive days, Your muscles need time to rest even if you feel like you aren't working them hard.

    Hope this helps!!
  • hypotrochoid
    hypotrochoid Posts: 842 Member
    Love this program: http://hundredpushups.com
  • meggonkgonk
    meggonkgonk Posts: 2,066 Member
    Add in a number of supporting muscle work - do more than just the arm rows - curls, presses (like butterfly presses and shoulder presses), tricep extensions and dips - put together a routine targeted at your arms and work up to it. Building this kind of strength takes time, so mostly just be persistent and patient.

    Good luck!
  • ninerbuff
    ninerbuff Posts: 49,040 Member
    Hi all,

    Just after a bit of advice. My upper arm strength is RUBBISH. I used to do trapeze as part of a drama club and had to quit due to my arm strength not improving. This time, I'm determined to improve this. To give you an idea of just how poor it is - I cannot lower myself even once for a press up :sad: It's very embarrassing. I have lost 1.5 stone so far, and have another 14 (ish) lb to go (not really focussing on weight - more on my figure. I have 2 pairs of trousers to fit into as my aim.

    I currently run as my main exercise - between 2 and 4 miles 4-5 times a week before I broke my toe, and just getting back into it. I also now do the following weights routine (starting this week)
    Bent over arm rows
    Squats
    Lunges
    Press Ups

    For the above (except press ups) I use a 5kg weight of my fiance's. I do 3 sets of 8 reps. When I can do 12 reps, will increase weight.
    I also do crunches and side crunches.

    How can I improve my press ups? I have started today by trying to do them on a slightly higher level, but still cannot lower myself fully. It's pathetic. Do I keep on as I'm doing and it will improve?
    I'm assuming you mean push ups. A press is usually involving pushing a weighted dumbell or barbell. Start with your knees on the ground first. As you progress, you go to the toes. Make sure you go ALL THE WAY DOWN to ensure full contraction.

    A.C.E. Certified Personal and Group Fitness Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 28+ years and have studied kinesiology and nutrition
  • alpine1994
    alpine1994 Posts: 1,915 Member
    I have been exercising regularly for about 6 months now and I can only do about 5 push ups with good form. They're so hard! I would start with holding the plank position for as long as you can. Most of the strength to do push ups comes from your shoulders and chest (someone please correct me if I'm wrong!) so holding the position for as long as you can will help strengthen these muscles so that you can eventually do push ups. Like anything else, work on it for a little while every day and build on every day. Like today, if you can hold a plank for 15 seconds, tomorrow go for 16 seconds or maybe 20 seconds. You can even record it so you can look back on your progress.

    Good luck! Keep at it and you can definitely do it! Plus, trapeze sounds really fun!
  • missferoux
    missferoux Posts: 118 Member
    I'm assuming you mean push ups. A press is usually involving pushing a weighted dumbell or barbell. Start with your knees on the ground first. As you progress, you go to the toes. Make sure you go ALL THE WAY DOWN to ensure full contraction.

    A.C.E. Certified Personal and Group Fitness Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 28+ years and have studied kinesiology and nutrition
    [/quote]

    I did!! Sorry - I have no idea why I put press ups - was just researching and must have stuck in my head by accident!! Sorry for the confusion.

    Thanks all, Will persevere and ensure I do 3 days a week.
  • Yogi_Carl
    Yogi_Carl Posts: 1,906 Member
    My grandfather always called them press ups - because you press your body up. I think it's a British term. They are the same exercise.

    edit: what you could try is press-up, sorry push-up, negatives. From a kneeling position, rise to plank with straight legs and then do the negative part of the push-up - lower yourself down as slowly as you can. Then kneel again, plank and lower again. Do five negatives this way and see if, after a couple of weeks of doing this as part of your whole strength routine, you are able to do one positive push-up and then another and so on.

    I have been working this approach with chin-ups and I am seeing progress. Might work for you.
  • missferoux
    missferoux Posts: 118 Member
    Probably is a british term :)

    I might try those negative press ups...thanks!!
  • Celuwen
    Celuwen Posts: 80 Member
    Love this program: http://hundredpushups.com

    Nice link, thanks. :)
  • Veganniee
    Veganniee Posts: 460 Member
    It is a British term. Same exercise though!

    I'm useless at them too. No upper body strength. I put my legs on a fitness ball to make it easier for me. I can at least do a few that way!
  • helengetshealthy
    helengetshealthy Posts: 171 Member
    Well, I always did box press-ups (on my knees) and my brother always said to me that I should keep trying to do even just one full press-up, and I was the same as you - I could get in the position but lowering my body was a total no-go. But one night I just said to myself, sod it, I'm going to do a damn press-up - and I did it!. Seriously, keep trying to even just do one; bear in mind that I have over 100lbs to lose. If I can do it, anyone can do it. Go for it :)

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