Can't do push ups!

[rebeccam90]

How do you do push ups if you don't have the upper body strength to do them? Does anybody have a exercise that will teach me how to do push ups? I understand what the proper form is, I just can't actually do it! Can anybody help me out?

Also, what's a substitute to do for push ups when working out until I can get them down right?

[WendyB]

Welcome to the forums!

Try these until you strengthen the arms

Wall Push-ups

https://www.youtube.com/watch?v=a6YHbXD2XlU

On A stability ball

https://www.youtube.com/watch?v=F8WZ9w96KWA

[rebeccam90]

Thank you so much Wendy!

I have done a few Wall Push Ups, and I will continue to do those to help get the strength for a proper push up. I don't have a stability ball to try the other ones though. But thanks for the advice and the video link!

[emili]

You can try "girl" push ups- you do them on your knees instead of on your toes. You can also try dips instead of push ups. It works the same general muscle area and will help you strengthen your upper body. All you need is a stool or step. There are lots of ways to strengthen your upper body- good luck!

[rebeccam90]

Thanks Emili!

I can do a couple 'girl' pushups, but those are still a good struggle to do for me.

I haven't seen how to do dips, though. Which ones are those?

[emili]

Dips are one of my favorite excercises to do... take a chair, a stool or get on a step (closest to the floor) and sit down. If you are using a chair or stool- make sure it is propped against a wall to eliminate sliding. place your hands beside you and grasp the edges of the stool or chair. if on a step put them so your fingers are a little over the lip of the step. put your feet flat on the floor a little further away than a normal sit. Now lift your butt and move it forward to clear the stool, chair or step- so your butt is in the air but still in a sit position. You may have to move your feet a bit further out. Now dip- bend your elbows so it lowers your butt - but not all the way to the floor. When you start just go a little dip, as you get stronger go lower. Now unbend your arms to bring yourself back to a suspended sit position. repeat as many times as you can. I usually do dips and pushups together- so 15 dips, flip over 15 push ups- 3X each set. start with 5 dips, flip 5 push ups- 2x each set. so a total of 10 for each move. If you don't ache- up it to 10 and so on. Happy to help in any way- holler if you need it!!!

[rebeccam90]

Thank you so much! I understand what to do. I will definitely give dips a try, and maybe instead of trying girl push ups, I will do wall push ups, and see how many sets I can do back and forth between those and the dips. You are so great for giving me the advice and thanks a lot!

[JDLangdon]

One way to help with your push ups is to start at the top with our arms extended and to slowly lower yourself until you're flat on the floor.  Then, by any means necessary, get back into the arms extended postion and start over again and again and again.

This can be done the same way with dips.  Start with arms extended and slowly lower yourself until your forearm and bicep is ina 90 degree position. Then stand up and get back into the arm extended position and start over.

The same holds ture for just about any exercise.  If you start in the "finished" position and work the negative movement, eventually you'll hae enough strength built up to do the full execrise that you are attempting.

Hope this helps,

Jason

[Kefentse]

Another way to try it is to lean against a coutner-top or a dresser. Put your legs away from the dresser with your arms on the edge and to pushups that way. 

That will allow you to strenghten without having to rely on your entire body weight. 

[rebeccam90]

Thank you both Jason and Kefentse! These are both great ideas. I really appreciate everybody giving me advice because it's always been annoying that I couldn't do push ups. I will definitely be doing several of these suggestions to help me get it down right. Thanks again!

[JDLangdon]

Just keep in mind that when doing pushups or dips your arms move from straight to 90 degrees.  Your bicep and forearm should never touch.  You want to see a nice 90 degree angle.  Any more and you're over extending.  This COULD lead to injuries which no one wants.

[rebeccam90]

That is very helpful and appreciated! I hadn't really thought about that, but its definitely something important that I will keep in mind. Thanks!

[betpchem]

You could try using water bottles or cans as weights to build up your arm strength. Try holding them straight out at your sides and then move your hands together in front of you. Also hold them over your head and bend your arms at the elbow behind you. 

I also second the recommendation for wall pushups. I like to do them on the kitchen sink so I'm fighting gravity a little.

[fitmissjen]

Hi @rebeccam90!

I used to be the same, my arm strength (Or lack of!) meant i couldn't do a regular push up. I was taught at Crossfit the scaled back version, which is done from your knees.

And also, as mentioned, there is the wall push which is a good alternative 🙂

All the best!