I want to be able to do a push-up

[givemushypeasachance]

This is a completely arbitrary self-imposed goal, but I would love to be able to do a "proper" push-up. Not on my knees or anything, a PROPER one, like you see really fit types belting out in army training videos and the like. Any suggestions of what I can do to work towards that goal?

Context: I'm a 32 year old woman, I don't have much upper body strength. Until last year I was just generally unfit AF and obese - I've worked mainly on developing my cardio fitness and lost weight, now at the top end of healthy weight and I go running regularly as well as cardio focused gym time most days. I do maybe half an hour a week of work on the resistance/strength machines at the gym, and one body pump class. So there's scope there to do more muscular based things. Where should I concentrate?

I know blokes have a biological advance with muscular strength and it's harder for women in general, but equally it's possible if you put effort in. What should I focus on for this stupid push-up goal? My hapless google searching just seemed to bring up "to get better at doing push-ups, do more push-ups" but I can't even do one! I think even my on knees version is a bit dodgy.

Thanks for any advice.

Can't help but this was exactly what I was thinking last night - there is no way my arms & core can do a proper push up - just started 30 day shred so going to keep trying the strength training

Start with your core strength first, a push up uses a surprising amount of core muscles

I'd say I'm reasonably fit and I just tried, i can't either. I can do about half way and back up, but I couldn't go all the way to the ground and back up, 😳

I do do weights, and I suspect practice to develop the muscles will help as you're using your own body weight basically,

Start with push ups on your knees - make sure your hips aren't raised so you are holding your weight correctly. Do core work such as planking. When you feel ready for a 'real' one make sure you engage your buttocks and abs as this will make it much easier. Once you can do one you can gradually build it up. This worked for me!

Pushups on your knees are good, I agree. And core strength work in general.

Would also add: also work on lowering your body (on your toes, with control!) to the floor. I think you should also video yourself in a pushup or get someone to spot you and check you're doing it with proper form.

I was in a similar position about 10 years ago. Watched a TV programme where someone had to do 20 push ups (to get into the army or something). Tried doing it myself and realised I couldn't even do one!

So my (completely amateur) advice is:

• keep working on the kneeling versions to get used to bending your arms under weight. You can also do the leaning-against-a-wall version but that isn't very weight-bearing.

• work towards an actual push-up by developing your core and arm strength. Start by just getting into position and holding (plank with bent and extended arms). Eventually that will build your strength and then you can start bending your arms just a little.

Keep at it and you'll get there eventually!

I set myself the same goal last year and can now do 3 sets of 10!

My exercise routine is more resistance focused than yours, free weights are my favourite. Can you get your gym to design you a programme or book a couple of sessions with a PT to work out a programme and check your form?

Instead of knee push ups I found doing incline push ups helped. Start doing them against a wall, then move to the kitchen work surface (whilst the kettle boils is good), then find a lower surface and so on.

Good luck, you can do it!

Are you not doing pushups as part of body pump?

Seconding AlannaOfTrebond in as much as doing incline push-ups is a different set of variations to knee push-ups if you cannot do one kneeling push-up yet. Start with wall push-ups then as you progress use some sort of surface. I used to use a bench in the park - first the back of the bench, then the seat.

I got there eventually.

Start upright and work your way towards flat.

You can go right back to basics and lean up against a wall to do pushups. Concentrate on keeping your core engaged, your body straight and your bum tucked in. You can graduated to leaning on the kitchen counter, then onto leaning on the stairs, then a lower stair until eventually you've built up the upper body strength to pushup your whole weight horizontal with the floor.

Good luck!

X post with erin

Oh I would love to be able to do this too! Only a few women in my body pump class can. Most of us do “box” press ups or knees.

I still have a poor “core” due to diastasis recti, which doesn’t help. Also struggle with planks.

The “chattaranga”(?) yoga move is similarly challenging IMO.

Strength train with heavy weights. Strengthening your back and glutes (bum) will pay off in dividends because whilst strengthening these areas your also working your core.

Core, core and more core.
Do a strength focused class - combat/boxing/martial arts etc.
I think a lot of women are so focused on cardio and weight loss that they neglect strength and it's far more beneficial.
Once I'd strengthened up my core everything followed. Running, swimming, cycling all much faster and efficient.
Kettlebell exercises are also excellent.

Thank you very much everyone, some useful thoughts/advice to consider! I definitely think I could work on my core strength more, that isn't something I've done very much with up to this point. So things like the planking and exercises to strengthen my core alongside the easier variants of push-ups, more general strength/weights based work, and just keep working towards it.

What Alanna said. I was doing on my knees, then my PT started me on hands raised - so on one of the foam boxes, or a power plate, I can now do 4 sets of 10 of that, so next move is to full push-ups.

I can't ever.. my shoulders are knackered. :(
(I think I would need an hour long tutorial to even do a plank.)

I'd like to as well. I saw a thing that said to lie flat on your tummy. Stretch your arms forward. Bring them back. Push up. Repeat. Seemed like a good place to start.