Push ups - how the hell.....

[multivac]

...do I get to the point where I can actually do one? For context - I am a short-distance, slow-ish, but regular runner; 46 years old, slim (albeit not as slim as I'd like to be) and reasonably fit. I'm not toned at all, though, and have always had rubbish upper body strength, so have started adding a 7-minute full body workout to my morning 5k. This includes two lots of push ups... and I just. Cannot. Do. Them.

At the moment, I'm spending the allotted 30 seconds in the correct starting position, moving up and down maybe a couple of inches. Will I improve if I keep on doing this, but trying to get closer to the floor every day... or should I start on my knees? Or something else? All advice gratefully received....

Yes, if start on your knees, it will work the right muscles and when you can do them correctly and more easily try the normal position again. They are hard!!

Start on your knees. Every exercise class involving press-ups I ever done has had the option of doing them on your knees. My son makes them easier by sticking his backside in the air. Gradually work up the amount of flex in your arms you can cope with until you're doing a full press-up.

Good luck

Thank you!

Google 'box push up' try that first and work your way up 😊

Of you can't manage on your knees try them standing up against a wall first. Or on your knees with hands on a step so you don't need to go so low and build up gradually (this is what ds did)

Start on your knees. I know it looks pathetic but I started there too. You will get stronger. Build up gradually. I can do 200 proper ones now and I am a runner who used to have poor upper body strength. My swimming has improved enormously and I can handle weights in Bodypump I never thought I would.

Thanks all - and undercover, that is really encouraging

Pressups are the best all-round exercise for upper body strength and also work your abs.
So absolutely worth investing time & effort.

I'm 62 and I can do lots of sets, so anyone reasonably fit can build up to them.
Be patient, work hard and you'll nail them

Beginners: Try them with your hands on a (sturdy) table, then later on a lower bench.

Plank also helps train the muscles you need, because strong abs are essential for full pressups

The trick is to keep your abs rigid, to hold your body in a straight line from shoulders to heels,
so just your arms move during the pressup

Also, don't poke your bum in the air
(yes it's easier with your bum sticking up ... because you're not working the muscles properly)

Interestingly, I'm not terrible at the plank; my issues really do seem to be in the arms...

I'm thrilled to have 'permission' to start on my knees!

There is a proper way to learn to do this. It does start with doing it against a wall and slowly lowering yourself as you strengthen. Someone posted it awhile ago.

Better to start with pressups against a wall, then table, then bench < photo 1 >
instead of knees on the ground

Reason: to learn how to freeze your abs and keep your body in a straight line from shoulders to heels
It also allows the full arm movement, to strengthen them

Some people never progress from their knees, for this reason

Also, to strengthen those arm / shoulder muscles you'll need, do benchpress with barbells, < photo 2 >
increasing the weight as you get stronger - start with say 6kg (beginner) and build up to about 30 kg

I wouldn' start from knees - you aren't using all the possible muscles. It's much better to start inclined ones as in the PP. You can use stairs and chairs until you can do them flat.

gosh, the amount of work I would have to do to every get to point of doing a proper press up. That assumes my shoulders didn't blow up with pain first.

Let us know if you ever get there, OP.

But it is worth it and you get strength superpowers - I'd never though I'd get my first proper pull-up - Still can't do that many though.

This is good-don't think I could ever do a proper one but looking forward to trying

I can't do them on my knees without a lot of padding, but I do them on a bar that is set below my waist, so semi-standing. I have shoulder issues (and am old and lazy) so will never progress to floor push ups.

Have you tried doing them with your legs placed wide rather than narrow and feet together? I do them with my legs wide when I am getting tired, it provides a wider stability which means tightening your abs is easier.

If you do try them on your knees, keeping your elbows tucked in is an effective exercise for your triceps.

This is so helpful, thank you x

Try "negative push ups" to start with.

So in position of a push up, arms extended, and just lower yourself to the floor veeeery slowly.
Don't worry too much about the pushing up bit, as you are still working yourself and your muscles, and after a while try adding in the reverse - start flat on the floor and then push up....
Then add it together!

It'll take time but you will get there.. if i can then so can you 👍🏻👍🏻

thank you