Help with push ups?

Question

I am trying to get into shape to get into the AFROTC and I have everything else down but I have never been able to do push ups, I just learned the form, but I was wondering what I could od to get better at them fast, right now I can barley do 2 lol, I know I suck, but someone help please!

Answer 1

Do them in sets
for example
10 push ups in 3 setts so you will do 30 push ups
have a break of about 1 min between each set
start with a number of push ups that are achievable
IE 3 sets of 5
and work on increasing the number of push ups per set

Answer 2

I'll second some of the good suggestions here. Start on an incline with your head higher at first, because this transfers weight from your chest and effectively lightens the load. As you get better, use lower and lower platforms until you're horizontal. Also, "negatives" are a great way to build when you can't do a full rep any more. Work on your form. Strive to get perfect form in 5 push-ups rather than sloppy form in 10. Try this while you're watching CSI or whatever at night. Each commercial break, get down and knock out as many as you can. The going in/out a door thing works as well. I have a pull-up bar in my office for the exact same thing.

Something else that will help is to go down slooooooowly and then explode back up. Occasionally, just go down and hold it. Rock back and forth and side to side--it's a killer workout.

Finally, to build once you can knock out say 30, try this. Hands shoulder-width apart. As you come down, keep your elbows pinned to your sides, not flexing outward. Touch your chest and then come up. I max the AF PT test with ease, and 30 of those is a challenge for me.

Answer 3

Do 20 every time you go in or out a door at home in private. We did this in AIT because we wanted the highest PT scores in the company.

Even it you can't do the full push up at this time start out against the wall, move on to doing them on you knees, then to regular push ups.

As soon as you can do 20 regular push ups start elevating your feet. (a chair). Eventually get to the point where you can do 5-10 push ups with your feet vertically against the wall. (You may need someone to help you balance.)

If you can do that many you should be able to knock out 90 push ups in 2 min.

When you do the testing start out with you hands shoulder with apart. When you can not do any more in that position carefully spread your arms. Wide arm push ups use a slightly different muscle grouping.

You must practice, not just exercise it's somewhat a learned technique. have someone watch you so you don't get sloppy. Keep your back straight. DON'T get in to habit of sloppy PU.

Good Luck

Answer 4

Do "negatives." To do a negative, first do as many as you can in the regular way (both, apparently). Then get back at the top of the position (up) and then lower yourself as slowly as possible, keeping form. You should be able to do about six of these for every positive push up you're capable of. Don't sweat getting back to the up position; if you have to use a crane, fine; just do negatives until you reach failure, which is when you can't hold even the up position. Wait 45 minutes to an hour, repeat- don't be discouraged that you will only be able to do maybe two-thirds or half as many as the first set; it's normal.
If you're in a hurry, AFTER checking with your non-military doctor, add the following: When you're finished, get up, go to your refrigerator and take two creatine supplements (make sure they have at least 3000mg of creatine mono hydrate/pyruvate in each capsule) eat with dark chocolate (really, it carries the CK more efficiently through the body). You're done for the day. Avoid caffeine (it washes CK out of the body). As they say on the bottle, lather, rinse, repeat. You should improve markedly in ten days if you do this religiously.

Answer 5

The best and quickest way to get better at doing push-ups (and any other exercise) is to just do them. Do as many as you can, then push with everything you got to get one more. You would be surprised how much you can push yourself for that extra rep. Keep doing that, and before you know it, you'll be up to 5, then 10, then 20.

Your body doesn't like to be pushed that hard, so if you keep at it, your body will respond by building muscle to make it easier. Don't worry about building too much muscle. Women don't have the testosterone needed to get huge like a bodybuilder. The female bodybuilders you see are either a freak of nature or on steroids.

Answer 6

A good way to start off is to practice a push-up's basic form against a wall/ vertical surface-get a feel for the muscles that are moving and focus on proper technique. Once you have that down, try push-ups against an angled surface, like a bed. Also, you can try doing push-ups from the knee and then work your way up to the real thing.

Answer 7

Swim more. Swimming and push-ups use the same muscles. Otherwise, practice with dumb bells and just keep working on doing as many push ups you can do everyday.

Answer 8

just practice...the more you do them, the easier it gets. When you're watching tv, knock out as many as you can during each commercial break. You start with 2, you get to 5, move your way to 10...you'll get there. Just keep doing them (don't get discouraged either!!)

Answer 9

you should start of small like 5 when u wake up and 5 before ya go to bed, and if u can barely do 2 then do girl pushups where ur on ur knees...

Answer 10

just keep doing them until you get stronger.