I Can't Do One Standard Push Up: How Do I First Gain the Strength?
If you're struggling to do a single standard push up, don't worry – you're not alone. Many people find this exercise challenging, especially beginners. But with a little patience and persistence, you can gradually build up the strength to perform a full push up.
Start with Modifications:
- Incline Push Ups: Begin with your hands on an elevated surface, such as a bench or chair. This reduces the load on your arms and shoulders, making it easier to perform push ups.
- Wall Push Ups: If incline push ups are still too difficult, try wall push ups. Stand close to a wall and place your hands against it, shoulder-width apart. Step back until your body is at a slight angle.
- Knee Push Ups: Start in a traditional plank position but with your knees on the ground. This modification supports your lower body and makes the exercise less demanding.
Focus on Form:
- Keep your core engaged and your spine neutral throughout the movement.
- Lower your chest towards the ground, keeping your elbows close to your body.
- Push back up to the starting position, fully extending your arms.
Progress Gradually:
- Start with a small number of repetitions (e.g., 3-5) and gradually increase as you get stronger.
- Rest for 30-60 seconds between sets.
- Aim to perform 2-3 sets of as many repetitions as possible.
Additional Tips:
- Use a resistance band for assistance during traditional push ups.
- Practice negative push ups, where you slowly lower yourself to the ground without pushing back up.
- Engage in other exercises that strengthen your upper body, such as dumbbell presses and tricep extensions.
Related Questions and Brief Answers
- Can I do push ups every day? It's best to give your muscles a rest day in between push up workouts.
- How long does it take to gain the strength for push ups? It varies depending on your fitness level, but with consistent practice, you should see progress within a few weeks.
- What are some common mistakes to avoid when doing push ups? Not keeping your core engaged, flaring your elbows out, and arching your back.
- Can women do push ups? Of course! Push ups are a beneficial exercise for people of all genders.
- Should I use weight while doing push ups? You can add weight once you have mastered the standard push up form.
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