Learning to do military pushups

CHCotton
CHCotton Posts: 10
in Fitness and Exercise
So I am a female attempting to learn to do 9 male-style military-style pushups.

I can do 10+ female-style pushups in a row quite easily, even going so low that the backs of my upper arms are parallel with the floor (which is the military definition of "low enough").

But I can't do a single male-style (from the toes) pushup and get that low. Not a one (I collapse to the ground! lol!).

I could really use some suggestions of how to bridge this gap. Are there other exercises I can do that will strengthen the muscles needed to do male-style pushups? Should I continue to do female-style pushups and try to work up to doing 20, 30 in a row? Will that help me do the male-ones?

Replies

  • NCchar130
    NCchar130 Posts: 955 Member
    I'm working through a book right now called "Body By You," which is written by the same guy who wrote "You Are Your Own Gym" - it's all bodyweight strength exercises. The pushup progression in the book starts with wall pushups, then against a counter (hip height), then at something knee-height like a chair, then to the floor. For each, you're in the full pushup position, legs straight etc. There are variations before you move on to make it harder (holding for 1-2 secs, using close grip, etc) Maybe start with whichever one you can complete for 9 reps and work your way down?

    ETA: For what it's worth, I was trying the same method as you & could do 30 modified pushups but only 4 regular ones. I've been doing these workouts 3 1/2 weeks now and am only up to doing 3x10 using my kitchen counter (hip height) with close grip and it's killer for me. It's totally different with my legs straight out and on my toes.
  • CHCotton
    CHCotton Posts: 10
    Thanks! I'll take a look at that idea. I had thought that doing wall/table/knee height might be *easier* than female pushups, but it would more closely replicate the body motion if I do them from-the-toes style...yes!
  • NCchar130
    NCchar130 Posts: 955 Member
    Yeah try it out! I didn't realize how much doing them in that style works my abs too - they are always super sore the next day. :drinker:
  • LiftAllThePizzas
    LiftAllThePizzas Posts: 17,857 Member
    You can increase the amount of force your muscles are applying by pushing as fast as possible. This should help increase strength as you progress from doing "slow" pushups to "fast" pushups. By the time you're pushing so hard you fly off the ground you should be ready to try the regular toe pushups. ;)
  • CHCotton
    CHCotton Posts: 10
    Thanks! I'll try that too!
  • lizibame
    lizibame Posts: 59 Member
    try making sure your hands are under your shoulders and not out in front of you, it's usually easier if you spread your hands wider apart, closer together focuses on the tricep and is typically harder. also suck in your abs, somehow when you focus on your abs instead of your arms you feel lighter (or maybe it's in my head)
  • bokodasu
    bokodasu Posts: 629 Member
    Seconding the elevated pushups - you can use a set of stairs to vary the height nicely.

    The big thing that helped me was planks - core weakness can hold you back too.

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