Why can't I do push ups?
Discussion
Hate to admit it but I really struggle with push ups
Been going to gym on and off for about a year but only seriously for about 12 weeks now.
I've managed to make good progress on in terms of weights lifted in prettying every area and starting to really feel and see the benefits
However I really struggle with push ups, always have. Trying to practice them but getting no wear, and about 2 sets of 10 leaves me struggling.
Really annoys me as many friends etc who do no training can do them alot easier that me
I know moving them from last thing during training will help, and possibly my weight (97kg) isn't helping
But any advice on how to prove this or other exercises that would help?
Been going to gym on and off for about a year but only seriously for about 12 weeks now.
I've managed to make good progress on in terms of weights lifted in prettying every area and starting to really feel and see the benefits
However I really struggle with push ups, always have. Trying to practice them but getting no wear, and about 2 sets of 10 leaves me struggling.
Really annoys me as many friends etc who do no training can do them alot easier that me
I know moving them from last thing during training will help, and possibly my weight (97kg) isn't helping
But any advice on how to prove this or other exercises that would help?
Last summer I could knock out as many sets of 50 as a fancied, or had time for.
Stopped during the winter, picked it back up and struggled with one set of 20!
Like blowing up a giant balloon - takes an absolute age to get there, then you lose it in seconds! (Well, kind of)
Add 5 each week? I also think, once you're in the swing of it, a lot of it is in the mind. Say you're set on 40 - you'll start feeling tired at 30. 50, feeling the burn at 40 etc.
Stopped during the winter, picked it back up and struggled with one set of 20!
Like blowing up a giant balloon - takes an absolute age to get there, then you lose it in seconds! (Well, kind of)
Add 5 each week? I also think, once you're in the swing of it, a lot of it is in the mind. Say you're set on 40 - you'll start feeling tired at 30. 50, feeling the burn at 40 etc.
Your (our,) weight doesn't help 
For pushups you're pressing ~2/3 of your body weight, so about 66Kg. Some of my friends don't even weigh that much Try doing them on a bathroom scale to see the numbers.
Keep practising is the best answer, keep pushing to get a third, or even fourth set of 10 and increase the reps if you can. Even if you can only do 5 more for each extra set it'll help. Wait a few days and try again.
If 10 get easy, get a backpack with some stuff in it for a bit of extra weight.
The obvious exersice to help would be the bench press, try doing it with dumbbells to better build the stabilising muscles.
Also these will help strengthen your core so you can hold the pushup position with less effort.
Planking: http://www.youtube.com/watch?v=pSHjTRCQxIw
Renegade rows: http://www.youtube.com/watch?v=Gja70kgtvoQ
For pushups you're pressing ~2/3 of your body weight, so about 66Kg. Some of my friends don't even weigh that much
Try doing them on a bathroom scale to see the numbers.Keep practising is the best answer, keep pushing to get a third, or even fourth set of 10 and increase the reps if you can. Even if you can only do 5 more for each extra set it'll help. Wait a few days and try again.
If 10 get easy, get a backpack with some stuff in it for a bit of extra weight.
The obvious exersice to help would be the bench press, try doing it with dumbbells to better build the stabilising muscles.
Also these will help strengthen your core so you can hold the pushup position with less effort.
Planking: http://www.youtube.com/watch?v=pSHjTRCQxIw
Renegade rows: http://www.youtube.com/watch?v=Gja70kgtvoQ
Edited by Xerstead on Wednesday 6th February 22:58
One angle you might not have considered:
We're all different shapes and sizes, with different naturally-occurring muscle growth, and more importantly different length limbs.
Back about 10 years ago or so, I was fitter than a fit thing - I had to be, because I was racing motorbikes. My weight was down to a fighting level, very little bodyfat, and I trained and trained and trained. I trained probably 60% CV stuff, running etc. (I was capable of a good 10k time - around 40 minutes.)
Then the other 40% of the time was anaerobic weight training in the gym, to build muscle in my arms, legs and core.
But my natural body shape is short body with ridiculously long, slender limbs - 36 inch legs, and long arm bones.
So even though the strength in my arm muscles was good, even at a bodyweight of 12 stone, at 6' 2" with long arms, push-ups were almost impossible. Could do maybe 20 with good form, and that was it.
It was a basic law of physics - long arms = long levers, so to extend and contract them under load took a huge amount of force. By comparison, I had mates in the gym who were short, stocky types with short arm bones who could pump out push-ups until the cows come home!
So - do you have long arms??!! Could be why!
We're all different shapes and sizes, with different naturally-occurring muscle growth, and more importantly different length limbs.
Back about 10 years ago or so, I was fitter than a fit thing - I had to be, because I was racing motorbikes. My weight was down to a fighting level, very little bodyfat, and I trained and trained and trained. I trained probably 60% CV stuff, running etc. (I was capable of a good 10k time - around 40 minutes.)
Then the other 40% of the time was anaerobic weight training in the gym, to build muscle in my arms, legs and core.
But my natural body shape is short body with ridiculously long, slender limbs - 36 inch legs, and long arm bones.
So even though the strength in my arm muscles was good, even at a bodyweight of 12 stone, at 6' 2" with long arms, push-ups were almost impossible. Could do maybe 20 with good form, and that was it.
It was a basic law of physics - long arms = long levers, so to extend and contract them under load took a huge amount of force. By comparison, I had mates in the gym who were short, stocky types with short arm bones who could pump out push-ups until the cows come home!
So - do you have long arms??!! Could be why!
Interesting coincidence - I was just browsing before going to do mine tonight.
I've done push ups on and off for years + years of bench press etc. but hadn't benched for around 8 or 9 years until a brief period of experiment 18 months or so ago and found my strength had stayed up better than I'd have thought due, I reckon, to push ups.
If I have an off period and the number of reps I can do drop then I do the 'greasing the groove' business. Sets, not all to failure - even as low as 10 a time - on and off through the day, several days a week and after a few weeks the numbers come back. Then I'll do workouts like the one I'm about to start where I'll go to failure, rest for as little as 5 seconds, later up to maybe 30 second rests (often in arms extended/locked position) and just keep going batch by batch until I hit a target like 100, or can't do anymore.
I also vary hand position/width, often use push up bars to get more stretch and effect on chest relative to shoulders and triceps and often do feet raised ones.
If you did something similar I reckon you would increase the numbers fairly quickly + probably see some size gain (I have in unused pecs). One thing it does - but which you also need - is strength endurance + a strong core etc. which I suspect is why some folk are surprised that they can bench a fair but but struggle with push ups. I think a pattern of high rep and lactic/H ion tolerance work has helped.
Weight wise here is a quote from a discussion I had with Ben77 a while back when we used scales to measure the % of our bodyweight that we seemed to have to shift on push ups, though it meant using a narrow grip.
I've done push ups on and off for years + years of bench press etc. but hadn't benched for around 8 or 9 years until a brief period of experiment 18 months or so ago and found my strength had stayed up better than I'd have thought due, I reckon, to push ups.
If I have an off period and the number of reps I can do drop then I do the 'greasing the groove' business. Sets, not all to failure - even as low as 10 a time - on and off through the day, several days a week and after a few weeks the numbers come back. Then I'll do workouts like the one I'm about to start where I'll go to failure, rest for as little as 5 seconds, later up to maybe 30 second rests (often in arms extended/locked position) and just keep going batch by batch until I hit a target like 100, or can't do anymore.
I also vary hand position/width, often use push up bars to get more stretch and effect on chest relative to shoulders and triceps and often do feet raised ones.
If you did something similar I reckon you would increase the numbers fairly quickly + probably see some size gain (I have in unused pecs). One thing it does - but which you also need - is strength endurance + a strong core etc. which I suspect is why some folk are surprised that they can bench a fair but but struggle with push ups. I think a pattern of high rep and lactic/H ion tolerance work has helped.
Weight wise here is a quote from a discussion I had with Ben77 a while back when we used scales to measure the % of our bodyweight that we seemed to have to shift on push ups, though it meant using a narrow grip.
Lost_BMW said:
Must be working this high reps per day attempt as I got back up to 50 non-stop for the first time in a long while this morning, then 6 then 4 after brief pauses.
Only thing is I'm getting spots in the eyes, head swimming etc. when I finish the harder sets which I hardly ever get with anything else, any one else get this?
And another 40 done... Another 40 pushups ten 5 mins running then 25 x 30 second rounds on the wrecking bag supersetted with sets of 20 explosive free squats, beat the 30 second timer on every one barr set where I lost my sense of timing.
No rest between anything from start to finish so a good cardio workout. Rather warm now! Another 50 push ups just done, as 20,20,10 with 30 seconds rest between sets.
190 so far today, more to come...
Only thing is I'm getting spots in the eyes, head swimming etc. when I finish the harder sets which I hardly ever get with anything else, any one else get this?
And another 40 done... Another 40 pushups ten 5 mins running then 25 x 30 second rounds on the wrecking bag supersetted with sets of 20 explosive free squats, beat the 30 second timer on every one barr set where I lost my sense of timing.
No rest between anything from start to finish so a good cardio workout. Rather warm now! Another 50 push ups just done, as 20,20,10 with 30 seconds rest between sets.
190 so far today, more to come...
BEN77 said:
- Nice work mate, have you tried a diamond pushup on a scale to see what you are lifting ?
Lost_BMW said:
- No, never thought of that but will see if I can do it and see at the same time! Bodyweight is now c. 138Kg and on the way back down again after a month of stop-start.
Just put another 50 in the bag. Push ups that is, not kilos!
Edit
to note I've just tried what you said and done a few - a little variable but generally showed 89kg in the top position (hands on arms straight, before starting - surprised it's so much less than my real weight) then rapidly increased until showing c.121Kg at the bottom position.
Getting higher in weight recorded the lower I got. Couldn't quite go as low as normal as the dial is in one of those bubble windows and so needed my head higher in order to read it. Does that sound like what you'd expect, what % of your bodyweight comes off when you do it?
Trying to hold the position and move slowly up and down to read it has done me in! Chest now feels blow torched!
Just put another 50 in the bag. Push ups that is, not kilos!
Edit
to note I've just tried what you said and done a few - a little variable but generally showed 89kg in the top position (hands on arms straight, before starting - surprised it's so much less than my real weight) then rapidly increased until showing c.121Kg at the bottom position.
Getting higher in weight recorded the lower I got. Couldn't quite go as low as normal as the dial is in one of those bubble windows and so needed my head higher in order to read it. Does that sound like what you'd expect, what % of your bodyweight comes off when you do it?
Trying to hold the position and move slowly up and down to read it has done me in! Chest now feels blow torched!
Edited by LostBMW on Thursday 7th February 18:41
Some good advice in this thread
long limbs and bodyweight are definitely going to be factors, LostBMW is not a lightweight but through lots of work over the last couple of years he can do high rep sets with short rests !
I don't do any more than 30 at a time, one thing to try is hands off push ups. They are the only type I do now because they suit me. All they are is a normal push up but at the bottom you touch down with your chest and take your hands off the floor briefly, this ensures full ROM
Try the 100 push up challenge . Gives you a starting point and three days a week, increasing the numbers each time. I'm sure there's plenty of free apps that will take you through it on all platforms too.
Press-ups are a great exercise for core and upper body, including chest, shoulders and triceps.
I've found varying width from very narrow, to shoulder width to very wide has made a big difference to muscle development. I also vary duration by sometimes going very slowly, maybe even a pause at the bottom. Other times I'll go flat out, fast as I can.
I've only been doing this for about six weeks but the change in my physique has been marked, despite many years of weight training previously.
ETA fix grammar.
I've found varying width from very narrow, to shoulder width to very wide has made a big difference to muscle development. I also vary duration by sometimes going very slowly, maybe even a pause at the bottom. Other times I'll go flat out, fast as I can.
I've only been doing this for about six weeks but the change in my physique has been marked, despite many years of weight training previously.
ETA fix grammar.
Edited by LordGrover on Thursday 7th February 09:25
I have always found push ups quite easy but have no explanation as to why. I know people who were stronger than me and weighed about the same but couldn't do many and they didn't have particularly long limbs.
I weigh about 76kg at the moment and am 6'1. Can do about 80 push ups in one go and with a 10 second rest can get to 100. To be fair, I have been doing them on and off for a couple of years (started when I wasn't going to the gym)and have built up to that number over time. I remember when I struggled to do 20 in one go.
Aiming to be able to get to 100 in one go, recently started trying 1 handed but they are quite painful on my shoulder and my back cracks when I go down so I've stopped now.
I weigh about 76kg at the moment and am 6'1. Can do about 80 push ups in one go and with a 10 second rest can get to 100. To be fair, I have been doing them on and off for a couple of years (started when I wasn't going to the gym)and have built up to that number over time. I remember when I struggled to do 20 in one go.
Aiming to be able to get to 100 in one go, recently started trying 1 handed but they are quite painful on my shoulder and my back cracks when I go down so I've stopped now.
Do your usual sets
Then add in another slow set with your knees on the floor
This makes them much easier, from a core strength, balance point of view, but gives your exhausted arms, chest a further work out
On days you aren't doing push ups, try doing a plank position and side planks, this will help with core stability without burning your arms.
V8mate said:
I've never been able to do press-ups either. Body weight would absolutely be working against me these days, but even in my youth, when weight wasn't an issue I struggled to do a single press-up.
Pull-ups - hanging from a suspended beam - however, I could manage 30+ reps in a minute.
Bizarre. So you can do the tougher exercise fine but the easier one you'd struggle?Pull-ups - hanging from a suspended beam - however, I could manage 30+ reps in a minute.
Hoofy said:
V8mate said:
I've never been able to do press-ups either. Body weight would absolutely be working against me these days, but even in my youth, when weight wasn't an issue I struggled to do a single press-up.
Pull-ups - hanging from a suspended beam - however, I could manage 30+ reps in a minute.
Bizarre. So you can do the tougher exercise fine but the easier one you'd struggle?Pull-ups - hanging from a suspended beam - however, I could manage 30+ reps in a minute.
V8mate said:
I have no idea which is considered more or less difficult, but I've certainly never completed a set of ten press-ups in my life, but am pretty sure I could still do pull ups at the 19+ stone I am now (though not at the rate when I was younger!)
Given that you're pulling your entire weight upwards rather than spreading the weight between your arms and feet, pull ups are tougher.I think if you practice push ups, you'll get to knock out however many you plan to do.
V8mate said:
Hoofy said:
V8mate said:
I've never been able to do press-ups either. Body weight would absolutely be working against me these days, but even in my youth, when weight wasn't an issue I struggled to do a single press-up.
Pull-ups - hanging from a suspended beam - however, I could manage 30+ reps in a minute.
Bizarre. So you can do the tougher exercise fine but the easier one you'd struggle?Pull-ups - hanging from a suspended beam - however, I could manage 30+ reps in a minute.
But related to pressups, I've never been any good on the bench press. Best effort over the last few years has been 90kg, body weight is around 95kg. Right now doubt I could do 85kg, although I have been training for other things over the past 6 months.
Another tip for improving your push ups is try negatives. How it works is you hold yourself with your arms straight in the press up position and lower your chest to the floor over a very slow count of 10. Then repeat as many times as you can.
The key to push ups is good form. I've seen people who say they can do loads of push ups use terrible form (arched back, head dipped right down) and only moving their body about 2 inches on each rep.
Focus on keeping your form absolutley perfect with your back completely straight. I find looking ahead (rather than looking atthe floor) helps with this. Its better to do one perfect rep than 10 crap ones.
The key to push ups is good form. I've seen people who say they can do loads of push ups use terrible form (arched back, head dipped right down) and only moving their body about 2 inches on each rep.
Focus on keeping your form absolutley perfect with your back completely straight. I find looking ahead (rather than looking atthe floor) helps with this. Its better to do one perfect rep than 10 crap ones.
A friend of mine is an Army PT and he gave me a song to do push ups too as he uses it in his classes. When you hear up, you push up, when you hear down you go down. During the ups and downs you hold whatever postion you're in until you hear up or down. This has improved my push ups massively partly due to it taking my mind off counting.
Moby - Flower
http://www.youtube.com/watch?v=51A1rhLqS_E
Moby - Flower
http://www.youtube.com/watch?v=51A1rhLqS_E
325Ti said:
do poeple think the amount of weight you can bench would effect the amount of push ups you can do?
im 97kg but i normally only bench between 60 and 70kg
I could do more but normally go for reps - did 10 x 10 = 100 today
I'd say so, it sounds so logical as to be almost obvious despite some 'outliers' above! I've never heard of anyone being better at pullups than push ups before, they are surely way harder. im 97kg but i normally only bench between 60 and 70kg
I could do more but normally go for reps - did 10 x 10 = 100 today
Also, from experience when I benched and when I was at my strongest on that push ups were naturally much easier. Though not to dismiss them as they kept my bench press up to a reasonable level on going back to tit for the 1st time in around 8 or 9 years.
Look at Herschel Walker or Mike 'Hercules' Weaver for examples of behemoths who reckon they built themselves on things like push ups rather than weights. I love them, well, except that they hurt!
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