Introduction
Push-ups are a great exercise to build upper body strength and improve overall fitness. However, not everyone is able to do a push up. If you find yourself struggling with this classic exercise, don’t worry! This article will explore some of the reasons why you might be struggling with push-ups and provide tips and exercises to help you work towards completing one.
The Anatomy of a Push Up: Understanding Why You Can’t Do One
Push-ups work several muscle groups, including the chest, triceps, shoulders, and core. If you experience difficulty completing the exercise, it could be due to weakness in one or more of these areas. Here are some tips for building strength in these muscle groups:
– Chest: Bench presses, dumbbell flies, and push-ups on an incline can all help build strength in the chest muscles.
– Triceps: Tricep dips, skull crushers, and close-grip push-ups can all help strengthen the triceps.
– Shoulders: Shoulder presses, lateral raises, and handstand push-ups are great exercises for building shoulder strength.
– Core: Planks, Russian twists, and bicycle crunches can help you build core stability, which will assist you in maintaining proper form during push-ups.
Common Mistakes That Prevent You From Doing Push Ups
Even if you are strong in the necessary muscle groups, you may still find yourself struggling with push-ups due to poor form. Here are some common mistakes people make when performing push-ups and how to correct them:
– Dropping the hips: Your body should form a straight line from head to ankles during push-ups. Dropping the hips can put extra strain on the lower back and prevent you from engaging the correct muscles. To correct this, focus on keeping your core tight and your glutes engaged.
– Bending the elbows too much: When your elbows bend past a 90-degree angle, you are no longer engaging your chest and triceps effectively. Focus on keeping your elbows at a 90-degree angle or slightly less throughout the exercise.
– Letting your head droop: Your head should be in line with your spine throughout the exercise. Dropping your head can put extra strain on your neck and prevent you from engaging the correct muscles. Focus on keeping your neck in a neutral position.
What Your Push Up Struggles Say About Your Fitness Level
If you are unable to do a push-up, it could be an indication that you need to work on your overall fitness level. Push-ups require not only upper body strength but also cardiovascular endurance and core stability. Here are some other exercises you can incorporate into your routine to improve in these areas:
– Cardiovascular endurance: Running, biking, swimming, or any other form of cardio can help improve your cardiovascular endurance, making it easier to complete push-ups.
– Upper body strength: In addition to chest, triceps, and shoulder exercises, bicep curls and lat pulldowns can also help improve upper body strength.
– Core stability: Core exercises such as planks, sit-ups, and leg raises can help improve core stability, making it easier to maintain proper form during push-ups.
Overcoming Push Up Plateaus: Tips for Progressing Beyond Your Current Level
If you are able to do a few push-ups but can’t seem to progress beyond that, there are several modifications you can make to increase the difficulty of the exercise. Here are some tips for progressing beyond your current level:
– Decrease incline: Try doing push-ups on an incline (such as with your hands on a bench or table) and gradually decrease the incline until you are doing a full push-up.
– Modify your hand position: Wider hand placement puts more emphasis on the chest muscles, while closer hand placement puts more emphasis on the triceps. Experiment with different hand positions to find what works best for you.
– Slow down: Slowing down the movement can make push-ups more challenging. Aim to lower yourself to the ground slowly and push yourself up just as slowly.
The Mental Blocks That Keep You From Doing Push Ups (And How to Overcome Them)
Sometimes, the biggest obstacle to completing a push-up is our own mental blocks. Here are some common self-doubts that may be preventing you from attempting or completing push-ups and how to overcome them:
– “I’m not strong enough”: Start with modified push-ups or push-ups on an incline to work your way up to a full push-up. Celebrate small achievements along the way.
– “I’m embarrassed to try in public”: Find a private space to practice or practice at home until you feel more confident.
– “I’ll never be able to do one”: Focus on setting small, achievable goals and celebrate progress along the way. Remember that progress takes time and effort.
Conclusion
Push-ups can be a challenging exercise, but with dedication and hard work, anyone can learn to do them. By focusing on building strength in the necessary muscle groups, correcting common mistakes, and overcoming mental blocks, you can work your way up to a full push-up. Remember to celebrate small achievements along the way and stay committed to your fitness journey.