Can't even do ONE proper pushup!!
emmab0902
Posts: 2,338 Member
That awkward moment when you realise you've been doing pushups wrong all your life! I've been committing the sin of flaring out my elbows, and have just discovered that I can't even do a single proper form pushup. And that's coming from a competitive swimmer!!
Looks like it's back onto the knees to build enough strength to do a proper one then hopefully onwards and upwards from there.
Looks like it's back onto the knees to build enough strength to do a proper one then hopefully onwards and upwards from there.
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Replies
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I use the squat rack at my gym for pushups as I can't do a proper one either. That way my form stays good, but it's at an incline so easier. As I get better I lower the bar to get closer to the ground.7
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Meh it's just a different way to do a pushup. Do what suits you. It's an overrated exercise anyway.8
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If your bed is on a sturdy frame use it for doing a modified push up. You can even use the wall, you just need something that isn’t going to move! If you go to the gym use the chest press machine. It’s fine, plenty of us do modifications to work this muscle group. Keep at it and you will get the strength.1
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Pushups from the knees take away most of the core work from the exercise, you are almost turning a compound exercise into an isolation exercise.
Use your stairs instead, as you improve (10 reps perhaps?) come down a stair.
Elbows out pushups are just a different way to do a pushup, hinge if you like but elbows out isn't a sin, it's just a different style.11 -
Why is elbows out not a proper push up? Different hand/arm positions just work different muscles. My PT has me do all different types tricep are the worst, closely followed by shoulder.
And the stairs was how I taught myself to do full push ups, on the toes works far more of my core (and I can even feel them in my legs by the end of a tough week) than on the knees.7 -
Agree with a lot of the comments above. There are many different variations on the push up: elbow tucked in close, elbows pointed out, hands under shoulders, hands out wide, hands in close together, on your knees, leaning on a cabinet/table/stairs, feet on a chair (decline)... The great thing about the push up is you can totally modify it to whatever your ability or goal is.
Push up is probably my favorite exercise. You can do it anywhere with no equipment anytime. Just keep plugging away with them and you'll be surprised how fast you'll be able to do more of them!1 -
OP: What do you consider (or have been told) is a "proper pushup."
There is one IMO but doing pushups w/elbows "flared out" is actually harder than doing them w/your elbows close to your body where they "should" be.
So, I don't see why you can't do a proper (elbows in) pushup when you can do an "improper" one (w/elbows flared out).
FWIW, where I see women usually failing in doing a pushup is NOT in the elbow position, it's in failing to maintain a straight (core and lat based) plank from toes to shoulder pushup.
So, it surprises me for you to say that your problem in doing pushups is only due to your elbow position. Something doesn't add up.2 -
According to my husband, when he was in the Army they made people do push-ups elbows out. For me at least, elbows in is definitely harder, but both are useful.
I never found the knee thing much help - starting with a table or counter and going downward (the stairs is a brilliant idea) is a better way of strengthening yourself for a new style of push-up.3 -
I can do 20 full pushups but had watched some YouTube videos saying that letting elbows flare out is risky to the shoulder capsule. As a competitive swimmer who already has two rotator cuff tears (not from exercise) I wanted to be careful. Maybe I'll just keep going with a variety of hand placements etc and work up to the elbows in version. And also work up to one day being able to do a pullup!
Thanks everyone!1 -
OP: What do you consider (or have been told) is a "proper pushup."
There is one IMO but doing pushups w/elbows "flared out" is actually harder than doing them w/your elbows close to your body where they "should" be.
So, I don't see why you can't do a proper (elbows in) pushup when you can do an "improper" one (w/elbows flared out).
FWIW, where I see women usually failing in doing a pushup is NOT in the elbow position, it's in failing to maintain a straight (core and lat based) plank from toes to shoulder pushup.
So, it surprises me for you to say that your problem in doing pushups is only due to your elbow position. Something doesn't add up.
Well it's the truth for me. I can do 20 with elbows out but maybe one with elbows tucked in. Obviously just hits different muscles.1 -
OP: What do you consider (or have been told) is a "proper pushup."
There is one IMO but doing pushups w/elbows "flared out" is actually harder than doing them w/your elbows close to your body where they "should" be.
So, I don't see why you can't do a proper (elbows in) pushup when you can do an "improper" one (w/elbows flared out).
FWIW, where I see women usually failing in doing a pushup is NOT in the elbow position, it's in failing to maintain a straight (core and lat based) plank from toes to shoulder pushup.
So, it surprises me for you to say that your problem in doing pushups is only due to your elbow position. Something doesn't add up.
Well it's the truth for me. I can do 20 with elbows out but maybe one with elbows tucked in. Obviously just hits different muscles.
This is me. Much easier for me with elbows flared out then in.2 -
Are your hands narrower on the 'elbows in' ones? To me sounds like more of a tricep push up, which, yeah, evil!2
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A couple of points.
1. Both types are "correct"
2. a wide/elbows flared pushup is a straight up/down movement
3. a narrow/elbows in pushup is a forward/back movement as well as up/down. If you try to keep your elbows in and go straight down, something is going to give out. The forward/back is small but noticeable, as your shoulders will be between your palms at top, but your nipple line will be between your palms at bottom.
4. If you can maintain a proper plank from your knees, there's no reason not to do knee pushups as a workup, volume exercise, but even more so than in the standard pushup, rigid plank is key. In a traditional plank pushup, a small amount of pelvic tilt(anterior is preferred) is permitted. In a knee pushup pelvic tilt is unacceptable.
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Anyone up for a challenge? It's only the first Monday of the month...
Nothing crazy, but to build up over 4 weeks?
I haven't checked if there are any out there already tbh4 -
stanmann571 wrote: »
I was being a bit silly, which doesn't come across in text speak of course. My bad. My point was it doesn't matter which way you do it really, just different versions of the same thing so no real point stressing. Maybe take the opportunity to work on the weaker version?0 -
Anyone up for a challenge? It's only the first Monday of the month...
Nothing crazy, but to build up over 4 weeks?
I haven't checked if there are any out there already tbh
I did a personal challenge about a year ago, went from not being able to do one to being able to do 10 or so. But haven't done any in ages, I think i can still do one, so sure, I'm in! Haha. I used to just do how ever many regular ones I could till burn out, then as many incline until burnout then as many off my knees till burn out each day. Slowly but surely I increased the number of full I could do.
FYI all withy elbows wide. I can't do the in close or "tricep" version. Maybe I need to work on that now!1 -
Anyone up for a challenge? It's only the first Monday of the month...
Nothing crazy, but to build up over 4 weeks?
I haven't checked if there are any out there already tbh
Yes!!! I’ve been trying to increase my holds on my planks too. My obliques are actually sore from my side planks Saturday!1 -
Great, i'll create a group/chat or however it is done with challenges tonight and post the link in this chat2
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Random tip: if you engage your upper back muscles in it, it helps a bit. Push from your upper back and your triceps won't have to take more work than they can handle. Also watch where you position your hands. I used to position them too far forward which made it harder. Positioning them nearly at chest level, which helps engage back muscles properly. I'm not an expert, I probably butchered this, but that's what I did to make it doable.1
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amusedmonkey wrote: »Random tip: if you engage your upper back muscles in it, it helps a bit. Push from your upper back and your triceps won't have to take more work than they can handle. Also watch where you position your hands. I used to position them too far forward which made it harder. Positioning them nearly at chest level, which helps engage back muscles properly. I'm not an expert, I probably butchered this, but that's what I did to make it doable.
There's definitely a lot more to doing pushups than just doing them. And there's tons of tiny technique tweaks that make them so much easier or harder, that aren't apparent to an observer who's not cued in on them.
Another random tip that I didn't include in my first post on the subject of tweaks, is that locking in a good solid plank from shoulders to toes with a nice relaxed neck(not limp just not tensed) can add 25% to the number of pushups you can do.... I was going to say 5-10, but realized that if you're only doing 4 or 5, you're not going to add 5-10 by getting properly tense.1 -
amusedmonkey wrote: »Random tip: if you engage your upper back muscles in it, it helps a bit. Push from your upper back and your triceps won't have to take more work than they can handle. Also watch where you position your hands. I used to position them too far forward which made it harder. Positioning them nearly at chest level, which helps engage back muscles properly. I'm not an expert, I probably butchered this, but that's what I did to make it doable.
If we're talking about the "ideal" for for a pushup, the common recommendation is to position your hands so that your head/arms form a triangle (like an arrowhead) w/your arms positioned on a line intersecting your midchest (or nipples) and not too far or too close to your body (just body width as measured at the shoulders is about right).
This best engages your pecs and lats, which are the strongest muscles in the movement, and places less emphasis on your arms and shoulders which are the weakest. A wider or narrower hand placement flares puts more stress on your arms/shoulders than the pecs/lats.3 -
So, as promised, here is the thread for a little challenge, 4 weeks starting tomorrow
https://community.myfitnesspal.com/en/discussion/10672323/push-up-challenge-beginner/p1?new=11 -
The only real sin with push-ups is having your butt too high up and breaking the plank position.0
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As others have said there are many of forms of pushup, elbows in, elbows wide. Each targeting different areas.
I actually think they are a great exercise but not worth stressing over "proper" type - except for ensuring your body is in a proper Plank position.0 -
amusedmonkey wrote: »Random tip: if you engage your upper back muscles in it, it helps a bit. Push from your upper back and your triceps won't have to take more work than they can handle. Also watch where you position your hands. I used to position them too far forward which made it harder. Positioning them nearly at chest level, which helps engage back muscles properly. I'm not an expert, I probably butchered this, but that's what I did to make it doable.
If we're talking about the "ideal" for for a pushup, the common recommendation is to position your hands so that your head/arms form a triangle (like an arrowhead) w/your arms positioned on a line intersecting your midchest (or nipples) and not too far or too close to your body (just body width as measured at the shoulders is about right).
This best engages your pecs and lats, which are the strongest muscles in the movement, and places less emphasis on your arms and shoulders which are the weakest. A wider or narrower hand placement flares puts more stress on your arms/shoulders than the pecs/lats.
That makes total sense. Because strength training is something that's just complementary for me, I didn't dive deep into form and whatnot. Just went with a few basic movements and taught myself as I progressed through trial and error. Glad to hear my experience does have a basis. My hand placement was kind of right under my neck and I was trying to lift my whole body mostly by the triceps, which understandably didn't work out well for me.0 -
30+ years ago, when I started martial arts training, our instructor advised us to start doing pushups from the knee position until we had strengthened the core, then progress to 'full' pushups from the toes...this he said was especially important for women of reproductive age, to avoid damaging their internal reproductive organs...as I know opinions change over time, does anyone else feel that this advice is still relevant?...although I no longer have to worry about the reproductive side of things (I'm pushing 66 years) I have started doing pushups again (from knees) as I now have to deal with untreated diastasis recti (abdominal seperation) from childbirth.0
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anyone use 21 day fix? Also
I have an omron scale and I am not real sure I am understanding the RM is that the calories I am allowed a day... I've been doing the 1200 cal. diet which has worked for me before... 1
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