Push Ups - Is there an acceptable weight machine substitute?

susieq101178 · February 2012

I have my gym membership; I have a couple of strength-training books specifically for women; I'm planning my workouts and The New Rules of Lifting for Women's very first workout includes push-ups. :sad: Two sets of 15 push-ups. I'm sure this sounds like nothing to some or even many of you, but for me, that's impossible at this point. I can barely do four push-ups before my arms feel like they are going to buckle. How can I possibly get through two sets of 15?!

So here is the REAL question - is there a weight machine that will "simulate" the work of a push-up that will allow me to lift less than 70% of my body weight yet still build muscle? I don't intend to use it as a replacement forever: just until I can successfully execute at least one set of 15 reps without collapsing on top of myself . . . I'm thinking bench press . . .

Did I also mention I'm extremely self-conscious about working out? I'm trying to avoid feeling humiliated by my inability to do push ups so I will continue to go to the gym and benefit. Also, working out at home doesn't work for me. I'm even more self-conscious in front of my family plus, once I hit the door, all motivation is lost, too much homework, housework, cooking, etc. :ohwell:

Thanks for your insights in advance!

cmriverside · February 2012

Not really. But since pushups are such a good exercise, and difficult for a lot of women, you can work up to that suggestion by using this cool conditioning tool/plan:

http://www.hundredpushups.com/

Lots of us started with this. There are always modifications to any difficult exercise, and practicing conditions you and makes it possible to do the two sets of 15.

Good luck.

.

nickm21 · February 2012

Have you tried the variations suggested in the book, the ones agaist the wall or leaning on something at hip height are certainly easier and you will be using your body weight. Eventually you will progress.

Jesung · February 2012

bench press with barbell, not smith machine

dad106 · February 2012

Why don't you just drop your knees and do "girl" push ups.. no says they have to be full out push ups right off the bat.

My gym also has a cage that has a bar that can be used for push ups... I tend to use that too.

jennetsullivan · February 2012

I'm the same way, where I can't do a pushup on my own. I also can't use modified ones on the ground because of knee problems.

What I do is I practice putting myself in the pushup position - it's a modified "plank" because I'm not on my forearms I'm on my hands. Then I do "pushups" at about a 45 degree elevation (what I do is do "push ups" on a bench usually used for bench pressing, the elevation makes it a bit easier). The most important part is to make sure your butt isn't too high in the air, it actually (painfully) helps to watch yourself in front of a mirror.

Hope that helps!

LorinaLynn · February 2012

I recently realized that I've been doing pushups "wrong" for over a year. While watching Ellen DeGeneres and Michelle Obama do them, they have their hands much wider apart than I ever did. I wasn't exactly in Marine Pushup form, but spreading the hands out further is way easier. Couple that with other modifications (against a wall, table, or on your knees) and you should be golden.

fiberartist219 · February 2012

From what I'm gathering from ChaLEAN Extreme, you can do them however is easiest for you until you can build up to the full real deal pushups.

So, personally, I can do about three with good form, and maybe 5 if I drop down to my knees. I'm just going to keep at it a few times a week, until I can do more. You can modify with an incline (by resting your hands on a footstool or a chair) or do whatever you need to do to make it easier, but just keep chugging at it and eventually you'll be able to do them the official way.

susieq101178 · February 2012

Thank you everyone! I really appreciate the feedback. :happy:

holeshottdr · February 2012

bench press with barbell, not smith machine

This^^^

Start with a weight that will allow you to complete your two full sets of 15. Increase the weight by 1 or 2 lbs every week. Keep your hands shoulder width apart on the bar.

Sl1ghtly · February 2012

Just do the push ups. The whole point of strength training is to form a new ability. Also, bench presses are a poor substitute for push ups, as they engage a far smaller muscle group compared to push ups.

Push Ups - Is there an acceptable weight machine substitute?

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