If you can't fully do the regular push up, which one is better?

[Anonymous]

I can only bend my elbows a little if I try to do the normal push up. What is better?

Do the "girl push up" (knees in the ground)

Keep trying the regular pushup, go as low as you can go

[DonRomeo]

My kung-fu master said that its ok for someone to start with girlie pressups, he didn't recommend another type though, so just guessing thats what he considers the best alternative.

Im giggling writing this (used to do 120 regular pressups, 30-50 Snake Pressups and Fist pressups, sometimes Diamonds or Claps) but you could make it harder by starting in the girlie position with your knees, then either snaking down and up through them (consult someone first), or making fists instead of flat hands, or pushing diamonds, where you put your hands together under the centre of your chest, with the joining thumbs and joining index fingers (hands still flat on the floor) forming a diamond shape. This is a respectable pressup, but again, consult someone, as its irregular-type.

Of course, in training, we dont have the option of doing a soft pressup, so we would be basically doing 'B' - do as best you can.

[Rawrzz]

Who can't do a push up? Well, your muscles rip up the most on the eccentric portion of an exercise--the "down" portion, when your muscles are elongating. So start at the top of the push up, then sloooooooowly lower yourself down. It's good to do the same with pull ups. This will introduce your muscles to this new activity. Just don't worry about the concentric portion. E. g. dont both on the pushing up, only the lowering down slooowly. Of course, you could start at the top, lower down very slowly, then push yourself back up with a "girl push up". This will do the most damage to your muscles, so over the next few days, make sure you get adequate protein, your muscles will rebuild, and you'll get better faster. Just focus on the "down" portion. I know it seems counterintuitive, as it feels like you do the most work when you're pushing up, but the eccentric portion is the most important.

[Asker]

Oh a fitness snob... as a girl who is not very fit, I don't have much upper body strength. Does that shock you?

[Rawrzz]

Oh, excuse me. You're welcome for taking the time to answer your question. Exactly who do you want advice from? Someone who's into fitness or someone who's not? Don't be so touchy. I truly found it doubtful that someone could not do *one* push up. If you can't, you can't. Gotta start somewhere. I wasn't attacking you. In fact, I think I gave a pretty good answer to *help* you in your goals.

[Xfitchick]

The girl pushup is better because you use the muscle in its complete movement. You will get better in it and after a time be able to switch to the other. Also use variation in your pushup to use different muscle. Close hands is mainly triceps, wide hands are chest and shoulders too.

[Asker]

I'm worried it is too easy for me and it would all be for nothing. Because it is quite easy for me and I need a lot of reps to feel the burn

[Xfitchick]

Start putting your knees far backwards. Also with the girl pushup your back and legs must be a straight line. To make the pushup heavier, hands very wide or in a triangle below you. Or try one arm pushup. Good for core and balance too

[Asker]

Thanks for the tips! Maybe I should put a folded towel under. my. knees cause they hurt even with a yoga mat

[Xfitchick]

thanks

[Nuala]

Try doing them with your hands further apart, if you still can't do them do girl pushups.

[Bananaman177]

Not only should you use your knees to build up to doing normal push-ups, but you shouldn't quit them cold-turkey once you can do regular push-ups. Do as many regular push-ups as you can, then switch back to doing them on your knees. I still do girlie push-ups (to supplement regular ones) and I'm a big brute man with a big brown beard. Nobody gives me any shit for it, either.

[DonRomeo]

Then let me be the first... hahahaha!!! No just curious, why do you supplement real pushups with girlie ones? Im guessing you have a reason...

[Kaazsz]

I support this opinion.

[Bananaman177]

@DonRomeo Training to failure. You lift 25 Lbs. until you physically can't anymore, then you lift 10 Lbs. until you physically can't anymore, then you lift 5 Lbs until you can't anymore. I do regular push-ups until I can't do a single one, then switch to girlie. I take everything to failure. I never count reps. That turns exercise into a slow, boring video game.

[Asker]

Haha love this opinion. I'm gonna choose to listen to "the big brute man with a big brown beard" and am going to ignore the 2 probably adolescent looking gym snobs who thinks everyone should have the upper body strength that they have and laughing at everyone who cannot do regular push ups. Pfft kids trying to be cool...

[ImKervin]

In my personal experience, I also struggled with doing push ups. Which is why I started with girl push ups (Knees in the ground). Eventually, I was able to do the normal way. What I am saying is, do what helps you eventually enable yourself doing the regular push ups.

[mits777]

Knee pushup the one you incorrectly refer to as "girl push up" is the right progression towards a normal push up. Keep doing it until you can do 20 knee push ups, then you will be able to do one push up. Keep in mind to do the push up in the correct form, body in straight line, abs tensed (all the core), when you go down the scapulas should contract, chin on the ground. Good luck :)

[sparta13]

i can not do regular push up also so it dosent mean u can't do push up... my master taught me other trick is that take d support of bench or chair or any hard thing and do push up on it keep ur legs as behind as possible and do it after few weeks u wil do regular push up also :D

[cth96190]

Keep working on the normal push-up until you can do it.
Without wanting to be overly unkind, you must be in a poor physical state to not be able to do a push-up, especially at your age.
That makes it especially important for you to persist until you can do it.
I would encourage you to engage the services of a personal trainer. Some professional help would make the process easier and more effective for you.

[Asker]

Yeah I am. I'm fat. Happy now? That's why I train, right? I did talk to a trainer several times a few years back, when I joined a gym. He said I should do the knee pushups first. But it feels too easy for me, which is why I'm now not sure. I need a lot of reps to feel the burn. But I can only bend the elbows at about 120 degree angle on a regular push up.

[Tarvold]

Only do the "down" half of a full pushup. So start in the full pushup position, knees off the ground, and just lower yourself slowly. Do sets of those until you can graduate to full push ups.

[Asker]

My elbows only make a bigger than 100 degree angle.

[Tarvold]

The angles will get better with time. Just do it as slow as you possibly can.

This is how I first trained myself to do chin ups - I'd jump up into position, and lower myself as slowly as I could. Over time, I'd build up the strength to do proper chin ups. I think with the same persistence, you can do the same.

[NearlyNapping]

Girl push ups. Or do it at an angle with your hands on a chair or counter top. Add more over time. As you build up strength, try regular push ups every now and then. Once you can do some switch over to that. If you can only do one or two don't switch over yet. Keep doing the modified pushups until you can do at least 5 regular ones. If you do them regularly you'll build up fairly fast.

[Bobbyhill1]

diagonal pushups. put your legs up against a wall or on your bed and use your upper body to push up and down.

[Asker]

Wouldn't you feel dizzy from the blood rush to the head?

[Bobbyhill1]

no, I do complete handstand pushups and I am just fine.

[sedrftvgyhujik]

Wrong way arms would need to be raised for her not feet as she needs it to be easyer not harder.

[sedrftvgyhujik]

Also I find creatine monohydrate and BCAA help.

[Bobbyhill1]

@sedrftvgyhujik not wrong at all, she may only be able to a do a few, but she will target those muscles easily and effectively and will only need to do a few of them

[sedrftvgyhujik]

@Asker didn't you say you couldn't do one regular pushup?
So your considering something easyer right to work your way up?

[Bobbyhill1]

@sedrftvgyhujik she will not be relying on her lower muscles which is the problem. Thats why she cannot target them. She can simply start by putting her legs up on a bed or chair, then lift.

[Anonymous]

Both have value. I might prefer A. Note that doing A properly means you have no bend at the waist. You are not on hands and knees then lowering your upper body. your thighs are in a direct line with your back and stay like that at all times.

For B, a similar idea but also getting full range of motion: put your hands on something other than the floor. On a couch or something like that. The higher the object the easier they are.

Make sure you're using your chest muscles not just triceps.

[Asker]

I am aware of the proper form for a. However, my knees hurt from hitting the floor if I do the proper form. Even if in use a yoga mat. So confused...

[Opinion Owner]

Then don't do A. If it's too uncomfortable to use your knees as the pivot point, don't. If you do it with bad form, you're doing nothing.

So do pushups with your hands on something raised, a table or chair or couch etc.

[Asker]

Ok thanks. I tried the bed but was still too. easy

[Opinion Owner]

Then find something a little lower. A stool, something like that.

Well actually, how many can you do on your bed?

[akadatank44]

On your knees. Improve your range of motion going as close as you can to the floor to dtrangthen those muscles. Once you have that built up then try a few regular ones see ho low you can go and able to come back up.

[John_Lion_84]

B) But please do get help of the gym personal to show the proper way, and workout your shoulders and arms too, it's combined.
Good luck

[TadCurious]

Keep doing the "modified" girl pushup until you get strong enough to do the regular pushups. Actually you don't have to do the regular pushups anyway, because the modified pushups will keep your upper arms in good tone.

[JohnDoe3000]

B. It really doesn't take long if you keep practicing.

[metats]

I have had trouble with push-ups before. It is just a grind that you have to start out with doing easier stuff. If you can only do like 2-3 push-ups, just do the "girl push-ups" in sets of 10-20 with 4 sets. If you try and do this everyday or every other day you will be doing 20-40 push-ups with no problem at all! Just know when to switch from "girl" to regular.

[AnonRom]

If you can get a gym membership it is a good idea to use some light dumbells and dumbell benchpress until you can do a pushup if not just do a "girl push ups". That is assuming you want to get stronger.

[datgirl]

Lmao I can't do regular pushups. I always stick to the ones with my knees on the ground. The knees to the ground one is pretty effective for me.

[CristopherC]

If you have access to a bench with weights, build up your bench press strength and you'll be able to do push-ups in no time.

[colourz]

i could do 1000 push ups at one point, i got bored doing that many...
lol don't sweat not being able to do a regular push up OP. Some guys can't even do a regular push up.

[Asker]

Well two guys on here seem to think that everyone should be able to do it...

[sedrftvgyhujik]

Non of those 2
Do a regular pushup but pushing against something thats raised enough so you can do it.
That way will be much better for you knees and let you adjust it to be more or less difficult.

[Anonymous]

You would have more of the full range of motion doing the "girl pushup", which is more beneficial. Once you get stronger you should be able to do a normal pushup though...😊