stronger abs, better pushups?

delfin

Cathlete
My ability to do pushups is absolutely pathetic! I can only do bent knee, which infuriates me because I've consistently increased my weights on all the strength training, but for some reason still can't manage a regular pushup. Do you think increasing my core strength will help in this area?
 
I think push-ups really call on core strength, as well as shoulder-girdle stability. If either one of those areas is weak, it makes it hard to do on-the-toe push-ups. If you think about it, one exercise used for increasing core strength is the plank, the top position of a push-up. If you can't hold a plank for very long, then you'd have a lot of trouble doing push-ups on the toes.

Some suggestions that might help:

I think that going from bent-knee push-ups to on-the-toes push-ups is a hard transition, because they seem so different. An easier transition is to do on-the-toes push-ups, but from increasingly more difficult angles. The easiest version would be standing and pushing off a wall. Then you'd move to pushing up off the kitchen counter. Then maybe off the edge of the bathtub (if it seems safe) or off the seat of a kitchen chair. Then off a high step. Then a step set at 12". Then a 10" step. And so on, until you are at the floor.

Start at whatever level you can do maybe 5 reps from, for example, and work up to doing 10 reps at this level before moving down to the next level.

You can supplement your 'push-up preparation" program by doing a daily set of planks (start on forearms if necessary, then move to straight arms). Set a timer for 1 minute to begin with, then try to hold the plank for that long. If you can't, then put your knees down momentarily for a short rest, then get back up into plank. Do this as many times as necessary. Once you can hold a plank for a minute, go for a goal of 2 minutes. (If you can already hold a plank for a minute, then add some extra challenge, like lifting up one foot.) On planks, try to hold out as long as you can without arching or bowiing your back. If you start to feel your core 'loosen,' see if you can hold out a bit longer by tightening the area.
 
I think it would help. Something else that may get you doing push-ups better...stay up on your toes for as many push-ups as you can, then finish out on your knees. That may be one "toe" push-up before you drop to your knees...maybe 1/2 a push-up...whatever. Do what you can before dropping to your knees, regardless of how little it may be. You'll gradually build up to better push-ups!
 
Thanks to you both.... those are good suggestions. I'm determined to be able to do these pushups in 2007!!
 
Another way to increase strength for full push ups is to start the push up on your toes and lower to the ground slowly as far as you can go. Then drop to your knees to push back up. I do these in a 2/2 count and I can see a BIG difference already.
 
Planks seem to help with core strength. I have been working out for 2 years now. But I can only do a few pushups on the toes. I am still on my knees, don't get detered, though. Some people are stronger than others in pushups.
 
Push-ups are easier when you do them wide leg / feet further apart. Try spreading your feet widely and doing some on your toes. Over time bring your feet closer together. This is also true when doing them on your knees -- if that is to hard you can spread your knees wide.

Monica
 
Didn't someone once recommend starting at the top of a plank, lowering yourself for 5 seconds, dropping to your knees to push up & starting again from your toes? I can't remember where I read that but I've been doing it & have recently gone from not being able to do push-ups at all to being able to do 15 to 20 "big girl" push-ups within a 4 week period.
 
For the first time ever I've been able to do some pushups on the toes and what has made that possible is LIC. The positive/negative pushups from this workout are what has really helped me. It was quite amazing when one day I did pushups on the toes, I wasn't expecting to do as many as I did. When doing the positive pushup where you start on the knees and then move to the toes I can really feel my pecs and my core kick in to hold me up. Do you have LIC? If not I can give you a better explanation of how to do these. Good luck.

Amy
 
What fantastic advice kathryn, I will try that. I never seem to get any better at push ups, either and never thought of that approach. I'm starting a gym style rotation this weekend, so just in time for those drop sets!!!

Sally
 

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