I want to do a proper push-up
 

I can't do a full push-up to save my life right now. My muscles simply aren't strong enough to achieve it at this weight. Must strengthen my triceps and upper chest, improve my scapular stability, and lose weight. Just decided that this is a good goal for me as of last week.

I can easily do wall push-ups with my feet about 3' out from the wall. My trainer says I have good form. I can manage one push-up with good form on a raised bench, but my form falls apart on the second attempt. On my knees, I get about half-way down, starting with arms fully extended, and can still get back up, but not fully down and back up again.

So, here's my plan:

1. Will continue with weight loss efforts.

2. Triceps exercises: Skull crushers and reverse close-grip bench presses

3. Upper chest exercises: Incline dumbbell press and incline fly

4. Scapular stability exercises: Been doing those in Pilates already

5. Just do the dang push-ups! http://www.hundredpushups.com/ I think I'll build up my step bench with risers, high enough so that I can do at least five push-ups with good form, then follow the workout routine from the website to slowly build up my abilities.

Seven weeks - that puts my plan into the middle of July. I'll chart my progress here. Maybe I'll be able to achieve dips by then too!

Day 1 of my road to achieving a true push-up:

I talked with my trainer this morning about the push-ups plan. She is all for it. She stressed that a poorly performed push-up was of no benefit to me, so I really need to concentrate on doing it right.

Participated in Pilates class today, so I got my scapular stability work done first.

This afternoon I stacked some risers under a step-bench and tried to ascertain what level I needed in order to complete five push-ups while maintaining good form. Today's magic number is 12 pairs of risers and a step. I set it all up against the wall and was able to hang on to my form well for three push-ups, but struggled some with the fourth and even more with the fifth. I think that's a good level to work with for now.

We don't have an incline bench at the studio, so I'm doing my incline work at home later today. But I just completed 3 sets/8 reps of skull crushers with a 15-lb. dumbbell and reverse close-grip bench presses with one 15-lb. dumbbell in each hand. Very sloppy with my movements. I couldn't go back to do another set of push-ups after that. That is all my triceps can do! I wonder if I should drop back to 12-lb. dumbbells. I'll have my trainer have a look at my form on Wednesday.

I wonder if push-ups are something I can do every day, like core work. I think I'll do them daily, five days a week, until my muscles tell me otherwise.

Day 2

Oh, I definitely found my triceps yesterday, because today they are so blissfully screaming at me. And I love it!

So, I didn't do any work with weights today. But I did do several sets of 45-degree push-ups against the counter. Then later, in my Pilates class, we also did push-ups on the floor. Triceps were wickedly sore the whole time!

Did some extra scapular stabilization work today as well. Can't wait to see the eventual results of my work!

Way to go!!!! I think you are on the right track. Keep focusing on proper form and muscle strengthening, and you WILL get there!!

Hmmmmmmm....I may join you in this challenge...just not today. :lol: Today is my scheduled rest day. I have to have it. Muscles are too fatigued and if I try it now, I will likely injure myself. But...maybe tomorrow. Sounds like a fun challenge!!!

By all means, zoesmom, join in! I totally get taking a break. I workout five days in a row and by Friday, my muscles are so trashed. And it does take me all weekend to face Monday again.

So yesterday was Day 3. I forgot to post. I did my triceps workout but I adjusted it some. I can't do the skullcrushers with a 15-lb. weight. My form was really bad. I switched down to a 12-lb. weight and did two sets of 12. Same for the reverse close-grip bench presses. I totally forgot to do my incline workout because I do that at home and by the time I got home from work, brain had stopped working.

I did do two sets of 10 push-ups against the wall to set up my form, then did two sets of 10 push-ups against a counter for 45-degree push-ups. And wow! I went up from 5 push-ups to 10 push-ups in a couple days?! Wha?!

I have been doing the scapular stabilization work daily, especially stretching out my shoulders and triceps. Oh my lord I have been sore! :D

So for today, Day 4, more scapular work in Pilates class (trying to do dips, but still completely sucking at that) and I'll do the incline work I missed yesterday a couple hours before Pilates class. I think I'll do them while balanced on a fitness ball and get a little core workout too. I'm actually leaning back and stretching out my arms while sitting in my reclining desk chair. The stretch feels so good!

Last Friday was Day 5 of my push-ups training. I dialed it back a bit and did some wall push-ups to remind myself about form again. Found that I was getting sloppy as the effort got harder with the 45-degree counter push-ups. I performed 3 sets of 10 push-ups on the counter after that, with about two minutes rest between sets. The last set was really hard. Did a bit more triceps work as well.

I took a break from all workouts for the weekend, so yesterday I was well rested. In my cardio class, I performed some push-ups down on the ground, with hands four risers and a bench up. I got eight done before I started losing form. I got pretty low! Really amazed myself with that. Oh, they were on my knees as well, so maybe that's why they were easier. I also did some triceps work with some simple skull crushers and 12-lb. weights. Not much soreness at all today.

The class was performing dips while sitting on elevated benches, but again, backside too big to facilitate that. So my modification was to sit at the front edge of the bench and pull my hands straight down, pushing down my shoulders while lifting my collar. I also pushed the palms of my hands into the front of the bench as I pushed them down. Got a good stretch through my shoulders that felt great, plus felt the work in my triceps. Good scapular work.

Day 6, tonight is Pilates class. I'll just stick to that today.

Still on track with my efforts here. Happy for the weekend rest! OMG! My triceps have been killing me! :D

I'm still performing the 45-degree counter push-ups, 3 sets of 10 push-ups on the counter, with about two minutes rest between sets. My form is a bit stronger. I do better with that when someone is coaching me.

I still work at push-ups on the floor, just to check my progress. Some days it feels like I am getting lower to the ground with some control. Some days not so much.

I took a two week break during vacationing. Not a break from exercising, just from focusing on the push-ups. Started getting a bit bored with it. But I picked up again on Monday and am right back to where I left off. Triceps aren't achy at all today, so perhaps next week I can add a fourth set of 10 45-degree push-ups.

I started doing some of these this week for scapular strength: http://www.acefitness.org/acefit/fit...exerciseid=249

Oh yes! My boss is my trainer, at a Pilates studio. She works with me a couple days a week, solely on my push up form.

I am struggling with the fourth set of 10. I get to about the sixth push-up of the fourth set and I really lose my form. And for the past couple of weeks, it's been so hot. I feel really drained during my workouts. But I'm not quitting!

Update on my progress...

I had worked up tp 3 sets of 10 push-ups at counter height. But last week I dropped it down by 3" by setting up 14 risers and a step bench. I was able to complete 2 sets of 10, then a 3rd set, but only 8 of those. Definitely harder. And definitely progress! :D

Update:

I was sick for a week and didn't exercise, but did lose 8 lbs. I went back to my workout on Friday and pumping my 20-lb. curls was really tough. Had to drop to 15 lbs. on my second set.

However, with being a bit lighter, I was able to drop my risers to 13 to perform my pushups! :carrot: It's very tough to complete the first set of 10 and keep my form. But I'm determined to keep this weight off and hang on to my progress.

You're doing great!

I tried a pushup the other day and could only go part of the way down. It wasn't pretty. I'd really like to be able to do them as I know they are supposed to be a really good exercise for you. Maybe I'll try to start with some knee pushups and join you here.

Good luck and great job so far!

Stay Puft! Plenty of room for you here!

I like your squats mission too. :D

Thanks Georgia!

I'll start this afternoon and do pushups after my squats. I say pushups but it may just be one. And it will be on my knees and not my toes. I'll have to work up to toe pushups.

Your progress is inspiring!

How To Do the Basic Pushup

1. Assume the pushup position: elbows locked; hands about shoulder width apart, flat against the ground; toes on the ground; torso and legs straight, core tight; body parallel to the floor.
2. Lower yourself to the ground, touching your chest to it. Make sure you maintain a tight, rigid body. Think of your legs, hips, and torso as if they formed a cohesive plank or a straight line. Maintain that plank throughout the exercise.
3. Push yourself back up, squeezing your pectoral muscles and completing the full range of motion.
4. At the top, continue until your elbows are completely locked and your shoulder blades are fully protracted.

Repeat.

Things to Remember

1. Keep the tight, plank-like torso position at all costs. Never let your hips sag or bend; don’t point your butt in the air to make it easier. Maintain the straight line.
2. Squeeze your glutes and flex your abs. This will keep your torso honest and avoid hyper-extension of the lower back.
3. Head is part of the plank. Keep your head facing the ground; don’t tilt your chin up and strain your neck.
4. Full range of motion! At the top, just as you feel like you’ve gone as far as you can, push a little more.

Thanks for posting that, weightloss1. Form is everything!

StayPuft, I have discussed this with my trainer and she tells me it's better to do the full push-up with good form rather than doing it from your knees. That's why I'm using the risers. I started working on my form by doing push-ups against the wall as well as working on planks on the floor. It took me some time to get my form right and build strength through my shoulder girdle. She kept telling me to drop my shoulders and engage my serratus anterior (armpit muscles), so that my shoulder blades were wide and engaged. I hold planks like that for almost 2 minutes now. Used to only be able to do that for 20 seconds. Got easier as I lost weight too!

So once I got form right, then I moved to doing push-ups at the counter, by sets of 10. When I got to four sets, I started stacking the risers under the step bench, up against the wall. Counter-height was 15 pairs of risers and a step, so I dropped it to 14 pairs of risers a few weeks ago. Oh my pecs hurt with the first set of 10, and the last two I started losing my form. But week by week, I got stronger and slowly added a push-up.

Then I got sick and didn't do anything for a week! I thought I was going to lose a lot of ground, but when I got back to it, because I had lost weight, it wasn't so hard, so I tried doing the push-ups with 13 pairs of risers. And I could do it! But again, very hard to finish the first set of 10 with good form.

I'm now getting a little better doing dips too!

weightloss1, thanks. I'm going to have to work up to the toe part but I'll use the info.

geoblewis, I've read from other people that they had a better experience using steps as risers. Sadly I have neither steps nor risers. So it'll be knees for me for a few weeks then I'll try again for toes. I just have no upper body strength right now.

I did the Week 1 Day 1 from 100 pushup site today. And it confirmed my complete lack of upper body strength. My form was ok but I couldn't go all the way down even on my knees. Maybe after I build up some strength.

Nice to hear you are doing dips too. I know eventually I'll need to do those too, but I'm going to concentrate on squats and pushups for now.

I have a bad feeling about my ability to feed myself or do any other action that requires lifting my arms tomorrow.

Um, yeah! Some days I can't even wash my hair! :D

So, no joke. Eight or nine times when I've seen this thread title, I've been inspired to drop to the floor and attempt to bust out a push-up. My attempts were tragically never successful. Just now I tried again, and I did it! I don't know if I should count it though. It was quick, sloppy, and painful. Well, so was another first, and I counted that one, so I guess I'll count this one too. :lol: I could only manage one and it may never happen again, but I'll always cherish my one push up. :D

Yeah Crispin! Well done!

Do another one tomorrow! :D

Dayum, that's awesome!

We had a plank contest at my job when we were on break, and nobody except the super athletic guy lasted that long.

pushups
 

someone told me to keep my back straight??

Crispin, I've been practicing planks for over three years. It is NOT an effortless thing or a pretty site for me to hold one that long. There's lots of funny sounds coming out of me for the last 45 seconds. And then, I'm pretty worthless for the rest of the day. Can't even stir my coffee with a spoon! I don't routinely hold them that long. It hurts my lower back. Most of my weight is around my belly and butt, so it puts a lot of strain on my body. We practice them by moving them around, front, sides, bird-dog, etc. That way our arms don't get tired. And we don't pass out!

Surprisingly no soreness today. A little stiffness, but overall good. Will be moving on to W1D2 tomorrow.

Georgia, that really is an impressive long time time to hold a plank. Amazing. Your core must be really strong!

crispin, congrats on your pushup!!! Very nice. I will get there eventually.

elliemackay07, yes you need to keep your back straight. Here's a video showing the form - YouTube example

I can now do a 3 minute regular plank, but SIDE planks just KILL me! I can barely hold those for 60 seconds!!!

Jen

Progress report!

I'm down to 11 risers and a bench for my push-ups. Definitely getting harder now. I can only do six push-ups with each of my three sets before my form starts to crumble.

I briefly went back to doing counter-height push-ups the other day to show someone how to do them. They were so easy! I struggle with recognizing and appreciating my progress. It was a good reminder that my perseverance is paying off.

CherryPie, I am so impressed with your achievement! That is awesome!!!

Yeah, side planks just kill me. I can't do them for more than 10 seconds.