I have no upper body strength...help?
roguex_1979
Posts: 247 Member
I cannot do such things as push ups, pull ups, tricep dips...how can build my strength?
I know it sounds like a stupid question: 'Well, duh...try doing more exercise that works your arms and chest!' but what I can do doesn't seem to be improving me too much.
When I do jillian's 30 day shred (day 4 today), I really struggle with the push ups and the 'squat and press' - even the easier versions!
I can't afford a personal trainer to 'push' me into going further than I can, so is there anything really effective I can try?
I know it sounds like a stupid question: 'Well, duh...try doing more exercise that works your arms and chest!' but what I can do doesn't seem to be improving me too much.
When I do jillian's 30 day shred (day 4 today), I really struggle with the push ups and the 'squat and press' - even the easier versions!
I can't afford a personal trainer to 'push' me into going further than I can, so is there anything really effective I can try?
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Replies
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Can you tell us what you can do so far?
Hard to recommend how to improve without knowing where you're at.0 -
I can do about 10 knee bent push ups and about 12 presses (from shoulder to sky) with a 3lb weight in each hand.Can do about 2 reps before I can't do as many the 3rd time.0
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to be able to do more pushups..do more pushups. I started out not being able to do like 5 pushups (regular pushups), now I can pump those out with no problem.
Increasing strength is more a neurological function. to increase this, its important to lift heavy. Big muscles do equal increased strength, but one does not need big muscles to be strong. Just like anything, you must train your muscles to be stronger. Like if you want to run longer, you must train to run longer.
If you can weight train, do this. The most accepted method to gain strength is lift heavy weights at less reps. For instance, like me I can shoulder press 25 lb dumb bell about 11 times. If i wanted to try to increase strength instead of muscle mass, I'd up the weight and lower the reps. To lift maybe 30 lbs 3-5 reps for 3-4 sets.
Just randomly doing exercises will increase your strength a tiny bit at first, just as starting any exercise program will. Because of course your body isnt used to it. In order to lift more, you need to lift more (weight wise). For me when I can start doing 11-12 reps of something with no problem, its time to up my weight.0 -
We are in the same boat love, in fact you can do more than me. I started 30DS being able to do only 5 knee pressups, now I can do 10. It builds, but it builds slowly. :-)0
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maybe you can try doing pushups off a table or even just off a wall to start off. I'm trying to get stronger in my upper body too so I will do pushups off the kitchen bench while I wait for the jug to boil or whatever lol.
I'm hopeless at "real" pushups and even the girly on your knees ones are difficult but slowly getting better!0 -
I can do about 10 knee bent push ups and about 12 presses (from shoulder to sky) with a 3lb weight in each hand.Can do about 2 reps before I can't do as many the 3rd time.
I can only do knee pushups too. I can manage 1 normal before I collapse. I'm using the 100 pushup website to build up slowly - it does work, I've done it before but never to the end. Even getting into the 30s helped me feel the difference in my upperbody strength though. I'd recommend it anytime. www.hundredpushups.com0 -
I'm even worse I cant even do one! I can push up but coming down i just faceplant the floor! I have really bad upper body strength, give me 45kg on my legs and I'm great but my arms are weak as wet loo roll. I'm going to try and get the strength up though just slowly see how it goes0
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Perhaps you should set the goal to be doing 1 more every time you do the program than yu did previously this way you know you are growing, or recover slightly and then go again, there is nothing wrong with only doing knee push ups so long as yuo are doing more and more. If you can why not put a ruck sack on do the knees and then add weight to the ruck sack (measuring the kg's of course!!).0
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Keep at it. Keep trying. Keep doing. You will succeed0
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I can do about 10 knee bent push ups and about 12 presses (from shoulder to sky) with a 3lb weight in each hand.Can do about 2 reps before I can't do as many the 3rd time.
You're at a good starting point.
Some overall suggestions... strength training is a long term thing. Don't rush it or else you risk injury and that just means being set back in your goals. You need to change up your workout every few weeks...I do minor changes every 3rd week and more drastic changes every 6th week. You also need to eat more protein than normal to help your muscles repair and get stronger. You will not get bulky.
Push-ups - do them on your feet as many as you can ..even if that means only 1 or less, ..try to go slow. When you can't anymore, go to failure on your knees. Rest a couple minutes, try it again. Maybe just start out with one set. Even better, .. dumbbell bench presses. This will help you develop strength balance. When starting out... pick a weight where you can get to 12-15 reps.
Should presses - good start. Do slow reps for now ... anywhere where gravity helps you ..go slow. So for shoulder presses, go slow when bringing them back down to your shoulders. Doing 12 reps for 3 sets is a good initial goal. When you can do that, up the weight.
Squats - start with body weight, look online for videos on proper form.
Tricep dips - better thing to start off with is tri-cep kick back ... you do these with dumbbells. search "tricep kickback" on youtube and there's lots of videos to show you proper form. When you're ready to try dips..do bench dips. Again..youtube to see proper form.
Last but not least ... rest in between strength training days. You need to give your body/muscles time to recover. Oh ...and do abs ...strengthening your core will help everything else.0 -
You gradually work your way up. Start with 5 pounds with low reps, then every other day do more reps. Eventually you will increase to 8 pounds then 10. You will eventually get there!!0
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Never do strength training two days in a row. Also alternate with cardio (i.e. 10 min run , 10 min weight). I was like you and did bootcamp and the arm strength was one of the first things to improve. Just keep doing it, but as others have said don't rush it. Start with light weights...0
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When you wake up, do as many push ups as you can before going for the day.
After work, do as many pullups as you can, then pushups.
Before bed, do as many push ups as you can.
Repeat until you don't have time in the am for as many as you can.0
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