Do push-ups feel impossible for you? Start with these 5 beginner progressions
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Published: September 23, 2021
Push-ups are one of the most commonly known exercises out there. Many people, regardless of their experience with working out are aware of what push-ups are and how difficult they could be. Honestly, in most cases, push-ups only require determination and not so much of your full body strength. Furthermore, push-ups are a type of exercise that mostly focuses on your shoulders, chest, and triceps. Of course, depending on what type of push-ups you are doing. If push-ups feel impossible for you, today we are going to help you overcome that. More importantly, if you think you would do better with someone by your side, you can always contact DubaiPT and hire a professional personal trainer to help you. Doing exercise requires commitment and willpower. Everything in between is something you can easily overcome if you have these two traits.
If push-ups feel impossible for you, try these 5 beginner tips
As we were saying above, push-ups are one of the most commonly known exercises. Furthermore, they are the core of a strength workout. As this workout aims for core muscles in your chest and arms, many people might find it difficult to complete. However, what most people do not realize is that there is no magic trick to making it work. Instead, it is all about how you approach it and how committed you are to the exercise.
Push-ups allow you to gain more muscle strength in your upper torso and doing exercises for these muscle groups is one of the hardest workouts you could do. Apart from improving your overall strength and stability, push-ups also help you gain a better posture. Although they are not a great fat loss workout, these exercises pose a great base for your other workouts.
1. Start by doing a plank in a push-up position
The main problem many people face with push-ups is lacking core strength to actually push their body weight. So, we advise starting with a plank in a push-up position. That way, you will engage your core muscles more which will, later, make it easier for you to do push-ups. Unlike ab workouts, for example, pushups do not have the flexibility of allowing you to push through the sore of your muscles. Unfortunately, you really need to have some form of strength in your arms and chest. Start doing a plank in this position for about 10 to 15 seconds. After that, take a rest. In the next set, you want to aim to stand in that position for at least 5 to 10 seconds more than the previous set. Doing this for a couple of days before trying to do a push-up will help you increase your core muscles.
2. Start with knee push-ups
Arm strength is something that you do not use only for working out. In fact, using your upper body strength is something you will most likely face in everyday life. On the other hand, even if you are training football, for example, you will need your upper body strength. That is why you should consider hiring Dubai football trainers to help you adequately prepare. Nonetheless, if you are having trouble doing regular push-ups, we advise you to start doing knee push-ups.
Knee push-ups help you reduce the amount of weight you have to lift when pushing. Therefore, if push-ups feel impossible, doing knee push-ups is the way to go. Oftentimes will people resort to these kinds of push-ups so they can get used to the exercise. Due to lack of pressure and weight, knee push-ups pose a great alternative.
3. If push-ups feel impossible, try doing them with wide arm positions
Regular push-ups require your arms to be beneath your shoulders. In this position, push-ups activate all of the targeted muscles which are shoulders, chest, and triceps. However, these are not the only type of push-ups you can do. Did you know that there are wide push-ups, narrow push-ups, modified push-ups, etc. Well, basically, wide arm push-ups allow you to lower the amount of mass you are lifting. Furthermore, they engage your front shoulders and upper chest muscles more than triceps or back shoulder muscles. What makes these push-ups easier is that you can get more comfortable with arms wider than regular. Give this type of push-ups a try and see if they are easier than regular ones. Moreover, this type of push-up is a great way to segment and exercise certain muscle types which can later help you do regular push-ups.
4. Stay consistent
What most people fail to realize is how much effort and willpower you need to get your body used to push-ups. These exercises might seem easy as you watch someone else doing them. However, they are really not that easy. Many people consider doing 20 push-ups in one set a success. Therefore, you need to understand that this is not something that will be easy or become easy to do overnight.
Consistency is a great path to improving self-discipline in exercising and will only require your willpower. Ultimately, it does not matter how many push-ups you can do in one set. Nor does it matter how many sets you can pull off. What matters is that you stay consistent with them. If you can only do 3 push-ups before having to take a rest, so be it. Start with 3 and try to do them in 4 sets. Then, tomorrow, start doing more, etc. One day, you will be doing up to 7-10 push-ups per set and make it work.
5. Learn how to do push-ups properly
Many people fail to realize that their push-ups feel impossible because they are not doing them right. Because of that, we are going to share some tips on how to make sure you are doing them correctly.
- Get down on all four and place your arms a little wider than your shoulders
- Straighten your legs and your spine you make a standing plank position
- Bend with your elbows and slowly descend your body
- Make sure you keep your spine in a straight position
- Slowly start pushing back up until your arms are straight again
Furthermore, make sure to keep your arms at a 45-degree angle. This is the most you want to bend your arms when doing push-ups. Everything beneath that will only pose issues and create potential injuries. Be smart and be consistent with push-ups and, soon, you will master them.