I'm a seriously ashamed to see I cant just do pushups . Any help how can I make myself capable of doing pushups
I believe the rotator cuff is the unsung hero to pushing exercises. Strengthen your rotator cuff and pushing will be easier
Start off with knee pushups. Do as many as you can. It is important that you try the full pushup as well. Everyday. Even if you tremble, shake, and can't go down all the way or push yourself up-- TRY. The more you practice the stronger you will get. Push up pulses are good to do. Don't forget your form and good luck!
You can do pushups on raised surfaces to be able to do more reps, which helps you not get frustrated and give up, and helps build strength as you get lower (lower means more weight is on your arms not your feet)
Try pushups leaning against a wall first. Try five sets of five every other day or two (you need to rest to build) and add one or two each time so your progress looks like:
And so on.
You have to kind of guess at your progress, maybe you'll go faster than this, sometimes you'll add a few on the first set and find you have to take a few off your last sets, its ok....and if five is easy just start higher.
When you can do five sets of twelve, move your hands to something lower, like a desk or bed. Build up to five sets of twelve again, and move down to pushups off a step, or floor pushups on your knees.
Keep a log, I do this with my pullups just in a very simple NotePad app. Its important for motivation and progress.
Good luck!.you can do it, its just a matter of time.
Begin the easy one to be stronger
The one on the knee are pretty easy and against a wall are easy too that's a good start
Thats sweet of yu to help me lyk dis!
Just do a lil each set and a lot of sets each day. Also planks help and if nothing else do kneeling pushups
Try doing them regularly. Now if you do 10 today, try to do 11 tomorrow. It helped me too
I too cant...I can do planks for 2 mins n other power arm excercises but no pushups :/
I created a workout called chestwork, and then another one called for quick shaping. These may be too advanced to start though. For you, you can try my burpee sprints exercise. (Well when you progress to standard pushups, that is. To start, check it out so you might be familar with the exercises.) Start out with plank exercises, especially burpees and squat thrusters. Work for a week, Then move on to seal pushups, which are performed on the knees rather than on your hammertoes. Use the standard pyramid formula which does sets starting at 1, then add 1 rep per set. EG a 5 sets workout looks like
Set1= 1 push up
Set 2= 2 push-ups
Set 3 = 3 push-ups
Set 4= 4pushups
Set 5 =5 pushups
Week 1 start seal push ups
Do this Every morning you wake up, and then at evening or at night starting at 5 sets, everday adding 1 set until about 7 sets;
Then start the next day start at 2 reps working your way up to 8 sets. Then start the next day at 3 working your way up the pyramid to 9.
Then start at 4 working up to 10.
Next day Repeat 4-10
Next day Repeat 4-10.
Next day rest.
Start back at 1 and work up to 8.
Repeat pyramid 2-9,
Next day 3-10
Next day Back to 1-9,
Next day 2-10
Next day 1-10.
Next day rest.
Week 3 standard push ups
When you reach aand accomplish a 10 set pyramid on seal pushups. Start a 5 set pyramid on standard pushups, and work your way up to 10 standard. When you get to a 10 set pyramid, then your sets change.
Work a 5 set pyramid, then immediately reverse the pyramid, going from a set of 5 to a set of 4, then 3 then 2 then 1. So your daily sets then would graduate from a 5 set up the pyramid, then a 5 set down the pyramid.
The next day
6 up and then down... etc to 10.
Pyramids to 6 and down
up to 7 and down.
up to8 and down
up to 9 and down
Up to 10 and down.
Next day Rest.
The next day do 3 straight sets of 6 pu's.
Next day 3 straight sets of 7.
Next day 4 straight sets of 6.
Next day 4 straight sets of 7.
Next day 4 straight sets of 8.
Next day 4 straight sets of 9.
Next day 4 straight sets of 10.
Next day rest.
Week 5 and onward alternatives
Then back to pyramids starting at 10 reps working up to 13...etc.
See my quick shaping workout to change it up. Use push up variants for alternatives. (Diamonds, stars, and crab pushups are my faves.)
This is an example of growing repetitions, which slowly develops your strength. This is safe and proven. Make sure to take small breaks between sets. And hydrate yourself, but dont over flood your system.
Now git to work.