Planks and Pushups

P

pixie9

Cathlete
Just wanted to know if anyone else has issues with these exercises? I'm not knocking them, I just can't seem to get better at them! I started doing pushups like 3 years ago and I STILL can't do them without my knees on the floor. And Planks!! I can do them....for like 30 seconds at the most! When Cathe is doing them and she lifts her legs one at a time..I just laugh. I seriously think I'm not made to do them. Don't even get me started on straight arm planks. Once again I can do them...for like 15 seconds. This may sound petty but it is extremly frustrating!! I want to be able to see some progress here!! AAUGGGG!!! Anyway, just wanted to know if any of you have this issue? It's hard not to be hard on myself about this so let me know if any of you can relate!
Thanks,
carolyn
 
Oh hon, it's not just you! I am now able to do 3 straight-leg pushups. Yes, a measely three. They are NOT easy, especially for women, who tend to be kind of "wimpy" in the upper body to begin with (of course, any woman who works out with Cathe is not "wimpy" by any stretch of the imagination). We have to work really hard to gain the strength necessary to do these exercises. Planks can be tough too - especially the way Cathe does them. I can't hold them for 60 seconds like she does. And lifting one leg? Are you kidding me?! I always make some colorful remarks when it's time to do those planks! ;)

It just takes time and hard work to get to Cathe's level... I'm trying, and getting better slowly but surely. Just keep at it - you'll improve! :D
 
Both planks and push-ups rely on core strength. If you can't do a good plank, chances are you'll have problems doing push-ups on the toes. I've found the only way to get better is to keep on trying, and push yourself a bit beyond where you think you can go. On planks, try the bent arm versions, and when you feel like you can't hold on anymore, try to get out a few more seconds by pulling in your abs a bit more and bracing the core.

I remember back when I started doing planks (with Aaron Lankford's "PowerKicks" workout). I couldn't hold them as long as he did the entire time (for either of the two sets). Last time I got this workout out, the planks were easy: I held both sets without the break in between, and could go longer. What it took was just trying and doing them, and going a bit longer each time.

If you want to improve in these two areas, you might want to focus on them for a while. For planks, set a certain amount of time that you want to work up to (1 minute) set a timer, and get into plank. Drop down to your knees for a break when you need to (but, again, try to hold out!), then go back up again and repeat until the end of the time limit. Work on holding each plank as long as you can, and shortening the break times. Eventually, you can work up to holding the entire amount of time with no breaks. Then it's time to up the amount of time you aim for!

For push-ups, you can build up to them by doing "negative" push-ups. Lower yourself in the "on the toes" position, then go to knees, and push up. Another technique is to try an intermediate position between "on the knees" and "on the toes." Get on your knees, and lift one leg off the ground, so you are on one knee. I like to use these when I can't do anymore on my toes, but going to the knees seems too easy.

I found that yoga (especially doing the "chaturanga" push-up moves) helped me go from knees to toes, as did trying all the push-ups in P90X. Now, I do most of my push-ups on my toes. (though if I follow Cathe's speed in GS upper body with the very short breaks, I can't, so I make the breaks longer so I can do them all on my toes.)
 
Kathryn gave you GREAT advice (that I will follow too, thank you! :) ) so I will whine right along with you, Carolyn!!! I can't do them either!!!!!

Well, I can do about 10 of them but I can only go about halfway down. I haven't decided if it is better to keep going for 10 or to try and go deeper (which seems almost impossible) so I rotate on the focus when working on these! If anyone has wisdom on which is the better option, I would be much obliged!!!

Christine :)
 
Thanks for the great advice. I'll try all of your suggestions! I just felt like I was not progressing with these exercises and it's nice to know there are some intermediate steps I can take to reach my goal. It's also nice to know that others have this issue. I swear I've been keeping this in for so long it feels nice to vent.
Thanks again...I'm off to plank!!!x(
 
I haven't decided if it is better to keep going
>for 10 or to try and go deeper (which seems almost impossible)
>so I rotate on the focus when working on these!

I think this is a great way to approach it. (It's what I do too, so great minds think alike, LOL!;-) ) Sometimes (some sets, some reps) I focus on numbers, and ROM may vary quite a bit! Other times, I focus on depth, and usually end up going a bit slower. Overall, I think using both techniques can build up your capacity in different ways.
 
All I can say is that I love the plank work. I find it very challenging and it will help me get a strong core which will help with everything else. Push ups, well I can do 12 now and I don't like them challenging or not, but I still need to do them.x(

Charlotte~~
 
? for Kathryn - I have arthritis in my neck on one side and sometimes it shoots down into the shoulder. I can't do more than 1 pushup on my toes. I've been doing them on my knees - Am I still getting some benefit? Have you ever done them against a wall. Is that effective? Thanks for your advice.

Mar:)
 
Another way to get used to holding planks is to varying the distance between your feet. (works with push ups too) Depending on where your core in the strongest - you might find a wide stanced plank easier to hold. Plus by varying the distance you can work different parts of the core.

I'd start with the normal stance (feet close together). Hold that for as long as you can. Then move your feet shoulder width apart (without lowering) and hold that as long as you can. If you're feeling sadistic *chuckles* move your feet back together.

For push ups - also try with your feet apart shoulder width. A lot of people find these easier.
 
It has taken me more than three years to go from 0 to 12 straight-legged push-ups. (I think I did 16 once.) Thanks to advice from this board, I've tried many of the techniques Kathryn mentioned. (She always has excellent, clearly-written advice.) I attribute my progress to incorporating these techniques and to the chaturangas in power yoga.

Planks are a zillion times easier for me than push-ups. I think it's because I'd been doing power yoga for several months before I ever tried to do a plank.

The only way to improve is to be patient and keep at 'em!:)
 
If you're feeling sadistic *chuckles* move your feet
>back together.
>

Or even more sadistic: stack your feet so you're supported on only one foot!!}(
 
>? for Kathryn - I have arthritis in my neck on one side and
>sometimes it shoots down into the shoulder. I can't do more
>than 1 pushup on my toes. I've been doing them on my knees -
>Am I still getting some benefit? Have you ever done them
>against a wall. Is that effective? Thanks for your advice.
>

You're definitely getting some benefit from them. I think it's important to do what you can do, and avoid pain by all means! Can you do bench presses more easily? I assume you might be able to because your back and neck are supported when you do. If you feel like you're shortchanging yourself doing push-ups on the knees, you could add in some sets of dumbbell bench presses to your workouts.

Wall push-ups are less intense than knee push-ups, and thus less effective (but if someone could only do that type of push-up without pain, that's what I would suggest they do). I consider them to be rather wimpy! But that's just based on what I can do now.

In order of what I feel is least intense to more intense, here are some push-up variations:

push-ups against a wall
push-ups with hands on a counter
push-ups with hands on a step and knees on floor
push-ups with hands on step and on toes
push-ups on floor on knees
push-ups on one knee on floor
push-ups with one knee on a balance disc
push-ups on toes
push-ups with one foot stacked on the other (I do these in a workout that has a VERY SHORT push-up section, otherwise, the intensity jsut isn't there).
 
Kathryn - Thanks so much for all the info. I will start to incorporate the push ups you outlined.

Thanks again

Mar;-)
 
Don't give up on the straight leg pushups because if you try, they will come. A year and a half ago I could only do three, now I can do 25. I always started my pushup sessions with straight legs and then dropped to my knees when I had to. Over time, I was able to do one more pushup every 2-3 weeks or so. Now, I'm trying to use the same technique with those nasty drop-set pushups in GS shoulders & triceps. I can do the first few sets but I always start the rest with straight legs and drop down to the knees when I fatigue. I can usually finish the last couple of sets with straight legs. In my wildest dreams, I never thought I would be able to do all these pushups.


I do agree that planks are much easier, at least for me.

--Lois


"If I have the belief that I can do it, I shall surely acquire the capacity to do it even if I may not have it at the beginning" - Mahatma Ghandi
 
Lois, I detest push-ups. Once upon a time, I could easily do 3 sets of 15 but not anymore.

Anyway, do you recommend doing them every other day or just twice a week to build back your strength & endurance. I can only do around 8 or 10 if I'm lucky. They suck!

TIA

Marlax( :-(
 
Another thing on push-ups, I don't know if this is the way to do them or not, but it seems to work for me. When I go "down," I move slightly forward when lowering, rather than lowering straight down. Don't know why this makes it easier to do, but it does, for me at least. Also, sometimes different hand positions make the move easier: fingers pointed straight forward vs. fingers pointed in at about a 30 degree angle(the second is what I usually find to be a bit easier).
 
Planks and pushups have gotten easier for me to do as my core strenghth and upper body strength has improved. Don't get me wrong, I dread the beginning of GS Chest, but I can do all the push-ups. I want to collapse on the floor afterwards, but the workout goes on...and on...and on!

Keep working your core and your UB and you will see progress down the road.

Tammy
 
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