Cathe, help! I hate pushups!!

[JuliaBelle]

Cathe: I just finished doing Gym Style Chest & Triceps. I love that workout except for the drop set of pushups in the beginning. I've been trying for years and can't do more than 8 pushups on my toes. I struggle doing that whole set even on my knees. Do you have any tips to make pushups easier? I don't have this much trouble with other chest exercises - could it be because I have a long torso? What am I doing wrong?

 

[jen buck]

I have the same frustrations with pushups. I hope you get an answer soon.

jen

 

[kathryn]

Obviously, I'm not Cathe, but I think 8 push-ups on your toes is a great start!

I know what you mean about the P-Us at the beginning of C/T. I usually put more recovery time between the sets, because I want to work on doing them all on my toes (and I can in other workouts).

I think you have to decide what you want to work on most: muscle endurance and recovery? Then do them as they are, as many as you can on your toes, then go to ONE knee (maybe even on a balance disc) before going to two knees). And work on doing more on your toes as you progress.

Or would you rather work on muscular strength (as I do)? Then take longer breaks between the sets to allow for more recovery, and work on shortening these breaks as you go along.

Push-ups really call on a lot of muscles, and the coordination of several muscle groups working together. I find that they really require scapular (shoulder) stability and core strength. Other chest exercises usually don't.

You can work on both of these by doing planks in the 'top-of-a-push-up' position, and gradually increasing intensity (by staying up longer, by lifting one leg, by lifting the leg then bringing it in and out to create a stability challenge.

 

[Cathe Friedrich]

Hi JuliaBelle! I have to tell you that 8 push ups on your toes is GREAT!!! It really is. That is more than what I typically see in many classes.

I see that you have already gotten advice so let me just add that you can also try doing "negative push ups" to improve your strength. To do this start at the top of your push up position (straight leg up on toes) and lower your body down very slowly (for about 10 seconds down). When you reach the bottom, allow your body to make contact with the floor for a second and then assist yourself back up for another slow descending push up. Note than when you prop yourself back up to the starting position, you are assisting it with bent knees (or however is comfortable) but you are NOT pushing yourself back up the way you typically would.

Working a movement like this, on the negative phase of the contraction, helps to improve strength.

Try doing 2 sets of as many reps as you can like this three times a week. On JUST ONE of those three days, do two sets in the morning and then repeat it again at night. Within three weeks you should see nice improvements.

Good Luck!

 

[JuliaBelle]

Thanks, Cathe! I'll give it a try! Julia