How to improve pushups? - JP Fitness Forums

SpacecityPaula · 05-30-2007, 08:46 AM

Okay I've gotten two conflicting bits of advice on how to improve pushups.

One person told me that I should work on half pushups and that eventually I would be able to do a full pushup no problem. I've done this the last two workouts and I am seeing some results. I was able to go deeper last night and get more reps out (even if they were only half way down)

The other person says that I should start by using a wall so that all the weight isn't in my upper body and then decrease the angle. So in this scenario I'd start on the wall, and then when I could bang out the 30 pushups on the wall, I'd use the back of the sofa or the bench to put more of load on the upper body, then finally the floor. He says it's a matter of physics.

My upper body really is the weakest link in this right now, so I want to be able to do 30 pushups by my 40th b-day in two months. So any advice (beyond practice) on how to do this would be appreciated.

Aoife · 05-30-2007, 08:58 AM

Those both should work. I mean, I did pushups on the stairs to recover my ability (I trashed my shoulders a few times, makes pushups impossible and painful). Just move down the steps as you get stronger.

I've seen people also just start on their knees, but bending at the waist/hips to just be pushing upper body, then move to on knees with body held normally and pivoting on the knees, then moving to being on your toes.

Other kinds of pushups may help too. Just like when you bench, the closer your hands are to each other, the more you use your arms. A wide stance means less arms, more chest... and arms are usually weaker than the chest, so it tends to be easier.

umass · 05-30-2007, 09:10 AM

I think that a mixture of both options would be the best. Also you will want to work on abdominal stability. How many full pushups can you do now? You may also want to use some dumbbell benching either on a stability ball or like this http://asp.elitefts.com/qa/default.a...=53917&tid=106 it'll hjelp your strength and stability for the pushups. Also is this something you plan on incorporating into a current plan?
-Ned

SpacecityPaula · 05-30-2007, 09:22 AM

Sadly I can't do a single full body push up. I tried last night. I can do about 10 girl pushups. But when I come up onto the toes, I can't get a full rep.

I'm doing NROL Breakin right now. Pushups are part of the plan. And it irritates me that I can't do complete reps. So I've decided to work on them as part of my goals for the 61 day challenge.

Aoife · 05-30-2007, 09:25 AM

Well, you're pushing about 60% of your body weight when you're on your toes, and that's not an easy task for a lot of people. You'll get there.

You can also try planks in various stages of a push up to increase your core stability. At the top, part way down... near the bottom and hold it for 30 seconds... THAT'S a btch.

Or try negatives, same as you would with pullups. Or band assisted.

John Izzo · 05-30-2007, 09:29 AM

Quote:

Originally Posted by SpacecityPaula

Sadly I can't do a single full body push up. I tried last night. I can do about 10 girl pushups. But when I come up onto the toes, I can't get a full rep.

I'm doing NROL Breakin right now. Pushups are part of the plan. And it irritates me that I can't do complete reps. So I've decided to work on them as part of my goals for the 61 day challenge.

Start your progressions like this:

Planks -Strenthgen the "core". Use time as an indicator of yuor progress. Begin with a 20 second hold...then 30...then 60.

Modified Scap Push-up plus - strengthen the shouler blade muscles first. YOu can perform these on all fours on the floor, or up against the wall. The point is to "understand" what these muscles should when loaded.

Strengthen the Back & Triceps - You can perform inverted rows, Db rows, Rope pressdowns, or ISO Push-up Holds.

Start with modifed push-ups - On all fours, shift your bodyweight to your arms/shoulders. Don't make it look like you are "bowing" to the floor.

Long Lever Push-up - start with 2-3 reps and woprk your way to an even number. You should be able to hit these after you have followed the first 4 step. Maybe 2-3 weeks?

Hope this helps.

SpacecityPaula · 05-30-2007, 09:48 AM

Quote:

Originally Posted by Aoife

Well, you're pushing about 60% of your body weight when you're on your toes, and that's not an easy task for a lot of people. You'll get there.

You can also try planks in various stages of a push up to increase your core stability. At the top, part way down... near the bottom and hold it for 30 seconds... THAT'S a btch.

Or try negatives, same as you would with pullups. Or band assisted.

No where near being able to do a pullup

.... that is the next thing to tackle after the pushups

Lisa~ · 05-31-2007, 07:16 AM

John's progression is good. You might also want to look at Krista Scott-Dixon's progressions for learning the push-up.

Mistressing the Push-up

Chris Correia · 05-31-2007, 09:35 AM

You can't do one full pushup now, and you want to be able to do 30 in two months? If you can do that, sell the program for profit!

Good advice thus far. Also, do a search in for the forum. I know Bill Hartman and others posted about this in the past.

Good luck!

Jimbo · 05-31-2007, 10:21 AM

Quote:

Originally Posted by SpacecityPaula

Sadly I can't do a single full body push up. I tried last night. I can do about 10 girl pushups. But when I come up onto the toes, I can't get a full rep.

Hey! It's not sad. What's sad is the folks who can't but aren't trying to improve! You're working at it! You go girl! You'll get there.

Lisa~ · 05-31-2007, 10:23 AM

Quote:

Originally Posted by Chris Correia

You can't do one full pushup now, and you want to be able to do 30 in two months? If you can do that, sell the program for profit!

Good advice thus far. Also, do a search in for the forum. I know Bill Hartman and others posted about this in the past.

Good luck!

This is probably the thread you're remembering:

Lifting routine to combine with endurance training

Leigh P. · 05-31-2007, 11:42 PM

Quote:

Originally Posted by SpacecityPaula

Sadly I can't do a single full body push up. I tried last night. I can do about 10 girl pushups. But when I come up onto the toes, I can't get a full rep.

I'm doing NROL Breakin right now. Pushups are part of the plan. And it irritates me that I can't do complete reps. So I've decided to work on them as part of my goals for the 61 day challenge.

It takes lots of time and most women, even women in fit shape, cannot do a CORRECT push up. Training the right way with NROL and with this crowd though and trust me you will be one of the ones that will.