Push ups Help

MagsC90
MagsC90 Posts: 2 Member
edited November 2024 in Fitness and Exercise
Hi, I'm looking for a workout plan that will help me build up to 20 pushups in 30 days. I've had shoulder impingement with no surgery, so it's still an issue. I gotta do these pushups though, but muscles are really weak. Any suggestions where I can find a good P/U plan? Thanks

Replies

  • DresdenSinn
    DresdenSinn Posts: 665 Member
    Start doing push-ups on your knees rather than toes, it's easier. You can also try elevated push-ups where your hands are supported by something higher than your feet.
  • JeromeBarry1
    JeromeBarry1 Posts: 10,179 Member
    "Impingement" can be a lot of things. Were you injured? Have you recovered? Are pushups appropriate for your condition?
  • ldwatene
    ldwatene Posts: 150 Member
    JeromeBarry1 wrote: »
    "Impingement" can be a lot of things. Were you injured? Have you recovered? Are pushups appropriate for your condition?

    Yep I'd be inclined to wonder if it's appropriate as well or at least worth it.
  • ldwatene
    ldwatene Posts: 150 Member
    If you do believe it's appropriate. Get some long stretch bands and suspend yourself from the ceiling. This should take the strain off and help you to build up to unassisted push-ups using the correct form from the outset.
  • mom2kateRH
    mom2kateRH Posts: 178 Member
    I had a wrist injury about 18 months ago and am still working up to full pushup. Did too much too soon, and ended up injuring the opposite elbow. So make sure whatever you do is cleared by a physical therapist.
    When I started over the right way, I started with wall push-ups, then push-ups on a stair. I'm now on knee push-ups, but hope to transition to full pushup soon. Good luck and be safe!
  • Jthanmyfitnesspal
    Jthanmyfitnesspal Posts: 3,522 Member
    Push-ups are hard, meaning also that they are hard on your joints. Working up doing them on your knees is a simple solution. I don't think the ergonomics of knee-push-ups works that well.

    Best solution is weights. Every good gym has chest press and chest fly machines (and more). Simple and effective.

    Consult a PT about shoulder, of course.
  • rybo
    rybo Posts: 5,424 Member
    MagsC90 wrote: »
    Hi, I'm looking for a workout plan that will help me build up to 20 pushups in 30 days. I've had shoulder impingement with no surgery, so it's still an issue. I gotta do these pushups though, but muscles are really weak. Any suggestions where I can find a good P/U plan? Thanks

    Attempting to build your push ups, while having an injury that may get worse because of them is not a good idea.

    However, keeping your elbows in to at least a 45 and not flared out should help. I'd say tuck them closer to your sides but you'd likely not have the strength for that. Elevate your hands rather than dropping to your knees. It is the far and away better progression route.
  • kavahni
    kavahni Posts: 313 Member
    Second the PT suggestion.
    Outside that, though, I have aging related wrist and shoulder difficulties, and I have had a great amount of luck doing push-ups against the wall, varying how far my feet are away from the wall as I progress, I also do them using a table for support. You can also do them on the stairs, working your way down the stairs to make them more difficult as you move along.
  • sgt1372
    sgt1372 Posts: 3,997 Member
    You don't say how many you can do now but, if you can't do any or just a few, a goal of 20 pushups in 20 days is pretty ambitious.

    I worked up to 5x20 over a year starting out at only 10 and am now starting to push uo the reos again w/a goal of 25.

    So, my only suggestion woukd be to set a more realistic goal if 20 is 10 or more than you can do now.
  • sgt1372
    sgt1372 Posts: 3,997 Member
    sgt1372 wrote: »
    You don't say how many you can do now but, if you can't do any or just a few, a goal of 20 pushups in 20 days is pretty ambitious.

    Correction:

    Meant to say . . . "a goal of 20 pushups in 30 days . . ."
  • middlehaitch
    middlehaitch Posts: 8,486 Member
    Once you have had your impingement dealt with a good way of approaching push-ups is to do -

    Wall push-ups
    Kitchen counter push-ups
    Table push-ups
    Chair push-ups
    Stair push-ups
    Floor push-ups

    At the beginning do 1 or 2 sets of 5, increase the number when you are able to complete the 5 th. (I did it to 12)

    Also, practice planks ( start on your elbows if you have to and work to full arm extension) Start with 10 sec and work to 1min, and beyond.

    I did a couple of sets a couple of times a day. It took a few months but I got there eventually.

    Cheers, h.
  • cecekay19
    cecekay19 Posts: 89 Member
    When you have debilitating injuries, you really should consult a doctor or physical therapist, not an Internet forum for advice. No one knows the nature of your injury, and the advice given could make it worse. Please consult a professional for a program to help you.
  • MagsC90
    MagsC90 Posts: 2 Member
    JeromeBarry1 wrote: »
    "Impingement" can be a lot of things. Were you injured? Have you recovered? Are pushups appropriate for your condition?

    Yes, I actually injured both shoulders doing pushups. Doc tells me my small muscles get fatigued, then get inflamed, then get "pinched" when soon the pushup movement. Recovered now, but now it's time to PT test again and I have to do them. Since muscles are so weak since I haven't done them in about 1 1/2 years, I don't want to aggravate the small muscles again.
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