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Pushup help?
Hey lovely Veeners!
So, I've been trying to do pushups, because I recognize that I need more strength in… all of that area.
However, from what I've found the "proper way" is, being with hands about shoulder-width apart and just slightly lower than shoulders, I get literally no power. Nothing. I can't even get off the ground… unless I push my upper body up first, and then follow with my hips, straightening my elbows at the end.
If I widen out my stance with my arms and go from in the air down, I get about two inches… maybe. I can get slightly further going from the knees.
So… am I just not strong enough? Should I be adjusting something? Just stick with what I can do (as in, going down those two inches with a wider stance) till it gets better (will it?)?
Or should I just give up on them, waste of time, and work on the muscles individually or in conjunction with my other dance exercises?
All those muscles work individually or in other ways, I swear!
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17 Replies
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In hindsight… I suppose I could work on the static hold, or the plank position, for now? Will that help those muscles as well?
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Hi Runemist,
Really? Arms must be shoulder-width apart? I usually do all my shoulder push-ups in an arm-stance that is wider than my shoulders. I find it easier. It also works different muscle groups maybe? I know that in Tricep push-ups, arms are closer together and when you push up and down, your elbows bend in the direction of the back wall…that works different muscle groups to your shoulder push-ups.
I did a few push-ups in the way you described – arms shoulder-width apart and compared it to even wider and I find the wider is definitely easier.
It does sound like you lack strength in this area if you can't go up and down? I have met girls (non-pole ofcourse) in the past who couldn't even do ONE single push-ups on their knees and I found that interesting even back before I was a poler.
You do know that to train for your push-ups, whether on knees or toes, you can do an alternated version where you align your knees to hips in a table-top stance and you push up and down arms out just a bit wider than shoulder-width or you can do shoulder-width too! You can also do this for Tricep push-ups too.
I hope it makes sense when I said in a Table-Top position. You are basically kneeling on the ground with your hands on the floor and your knees hip-width apart.Feel free to ask if you need more clarification!
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Without seeing exactly what you are doing, I am going to guess at a solution. Wider is easier, because you are engaging a different part of your arms and back. For the 'shoulder width apart' push-up, you are working more on your triceps, which is actually better for pole incidentally – however, these are much harder to do. With these ones as well, put your hands lower – ie, closer towards your midriff than your shoulders. Another key aspect of push-ups is core – flex those abs! But yes, it sounds like it is a strength matter. Anther way to increase this strength is to do the inverted movement. put two chairs (that don't spin) side by side, with enough space in between to lie down between them and have your arms out. Put a broom across the chairs, lie down flat underneath and 'pull' your body up, keeping your feet on the floor, bending at the knees in the beginning and then working towards having your legs straight – it will look like you are doing a push up upside down. This is hard too, but will help to build your strength for push-ups.
Don't give up – everyone finds different exercises harder or easier, you just need to tackle from multiple angles 🙂
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Different hand positions work different muscle groups. There are quite a few different hand positions; wide, narrow, press ups (like a yoga chaturanga) triangle etc etc.
Push ups aren't only upper body strength conditioning, but it also requires core strength to keep your body "flat", ie, not pushing your upper body up, then your hips, so keep it up with the plank exercises!
For any strength exercise that I was new to, I always liked to start in the reverse, so that means instead of a "push up", I would "lower down" very slowly. Once I get on the ground, then I get back up what ever way I can and repeat. When just lowering down starts getting easier, then I would then add a stall, meaning I would lower down half way, hold for a 3 count (the 'stall'), then continue lowering down in a controlled manner. After that, you can add 2 stalls as you lower down. The next step now would be to try a 1/3 or 1/2 way push up, meaning you lower down 1/3 to 1/2 of the way then push up.
I used a sequence like above to get my pole pull ups. When I started, I couldn't even do one (as in feet would not leave the ground), and now I can do maybe 8-10.
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Suezann- That's an amazing idea, I always seem to forget about the "doing the reverse" for exercises like that!
I'm curious… I heard about this from my Fitness trainer class (which I didn't take the final exam for, lol!), that doing the reverse of an exercise like that will result in "lumpy" muscles. Could this just be because of an extreme?
I'm definitely trying to do that with my Pole ups, too! I'm not terribly good at them (as in, yeah, feet not leaving the ground), and they would also really help me with rock climbing, too!
KoiDragon- That is actually a really interesting suggestion, doing more of a… reverse push up. I'll have to try that, too!
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I have never heard of muscles becoming lumpy… would love to see some citations or source of that thought from that fitness trainer class. I'm not a pro at fitness or pole, but I have a decent understanding of biology, physiology and body mechanics I can't see how performing an exercise in the reverse could make muscles lumpy. In the way I described how to start doing harder strength training, you're basically just doing half of the push up or pull up (the easier half) until you get enough strength to execute the full motion.
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I think the explanation was that you are tearing the muscles too much, and they would heal in an uneven way. There weren't really any studies cited, though, and I really did wonder about that.
From what I understand about body mechanics and biology (which isn't much, mind you) I thought it was a strange thing, too. So… yeah, I think I'm just not going to worry about it! Haha
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I cant show you any research that you will get lumpy muscles. I CAN show you lots of research that actually says Eccentric (the reverse) training will increase strength more than regular lifting because you can do more weight. I always have clients work the negative.
Another suggestion is find a high surface (countertop, back of couch, etc) and do pushups on those. It should be a LOT easier. Once you can do them there, find a lower surface and keep progressing like this until you get back tot he floor.
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If you have a pole handy at home I would also recommend using the pole. Squeeze your legs around the pole and when you feel yourself at parallel hold that position, focus on body alignment and core strength. Hands must be placed directly under your shoulders with your elbows in tight. Start by timing yourself in small increments and increase time as you increase strength.
When you build up the core strength to hold your body in alignment move to the floor. Once you can control your movement down work on your push up. Your core strength is what is going keep your body straight. This is very important because if you're body isn't straight you won't get the maximum benefit of the push up training. Doing the actual push up is a lot on tricep strength and chest strength. If you find that you have built up your core strength but your arm strength is weak then start on your knees, continue to focus on body alignment as well as keeping your elbows in tight to your body.
I wouldn't recommend spreading your arms out in the beginning when you're still learning to do push ups to make it easier on yourself. Taking the easy way out gives people a false sense of security and bad habits are created as a result. You have to understand how to do a proper pushup before you start experimenting with doing push ups in different hand positions like triangle position directly under your nose, spreading your hands out wider etc.
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Pole Traceuse – I'm having a really difficult time picturing the suggestion you're trying to describe. Should I be trying to do something like an advanced plank (the pole move)? Should I be trying to do a pushup position with my legs around the pole and hold it that way, like a superman? Should my legs be gripping the pole around the thighs, knees, ankles? How is this different from a plank/push up position?
Perhaps a picture would be easier?
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Yes she means having the pole between your thighs as in superman but lower to ground to still be in push-up position. I get my girls in my classes who can’t do push-ups of any form to start from a table or bench. Placing their hands a little wider than shoulder width apart on table or bench and torso and legs on an incline neck, spine and legs all in line. Pelvis tucked in and abs engaged. Then I ask them to do a push-up from this position bringing chest to table or bench with each push up. When they can do a minimum of 10 I gradually ask them to do the same but from a lower table or bench until they are ready to do them in the floor without using their knees. It always works. Gradual but effective in keeping proper form.
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You can also do them against the wall to build strength until you can do them on the floor. On the floor start on your knees rather than on your toes. You can also use a gym ball to rest your legs on (higher up the leg easier, lower down harder) and do push ups on that. My push ups were awful for a long time, keep at it and eventually they will improve. Remember quality not quantity is what’s important- 1 proper push up with good core engagement and correct technique is better than 10 without 🙂
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Runemist34 my suggestion is to use an inner thigh grip on the pole until you can build up your strength to hold a plank position. In a typical plank position you're relying completely on your abilities to hold your own body weight. If you use the pole you can build up muscle memory, begin to work on straight body alignment and develop upper body and core strength. Once you have developed enough strength with the assistance of the pole you can then move to the floor.
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I actually have a bit of problem gripping the pole with my thighs for the pushup like in this video below.
I am a beginner just starting, but I can’t have my feet off the floor and I am not sure if it is because I have a wide pelvis and lean legs so I just can’t seem to close the gap. I might try criss-crossing my legs more the next time so one knee is on top of the other, but my thighs would not be in direct apposition to each other, so I don’t know!
As for the pushup, I find I have more of a problem with overarching of my back (and don’t like the idea of compressing my spine in that way) even as I tried engaging my core, so gripping the pole with my thighs gives my back more support. I was told also to try sticking my butt up a bit but gripping the pole with my thighs seems to give even better support.
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msusagi, as a beginner it’s important to build up strength for some of the things shown in the video. Have you taken a look at the lessons here? I have placed everything in order for you this way you will build strength and find your pole progression is safer and faster!
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