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36

Please check if you are missing something from this answer on how to build muscle. The two most common things people mess up when trying to grow larger muscles are they don't eat enough, and they don't sleep enough. It sounds like you also aren't working hard enough or even the correct muscle groups for your goals. While 40 pushups is great progress from ...


25

Don't worry. The question is perfectly on-topic here. When I read through your description of your process, I'm on the lookout for one single thing. And unless I'm missing it, I don't see it anywhere in your process. You gotta add some resistance! Every attempt you make at "switching it up" is fine. But at the end of the day, if you can do 30+ repetitions ...


19

I'm sorry, but the selected answer for this question is terribly ill-informed. It doesn't even answer the OP's question of which muscles are actually utilized for each of these activities. Common myth #1: The pushup is merely an exercise for muscular endurance. Common myth #2: The bench press is far superior to the pushup for building muscle, mainly due to ...


18

What you are describing suggests that your knee extensors, and particularly the single-joint quadriceps muscles—vastus lateralis, vastus medialis, and vastus intermedius—are weak. The closer that you are too the floor, the greater the moment produced at the knee. At 0°—that is, parallel to the floor—the moment is at a maximum due to the weights of the upper ...


17

The end of February is twenty weeks away. With that much time until the competition, you should periodize your training into a general preparation, specific training, and competition lead-up. Doing just push-ups might work too, but you will achieve better results with a more balanced approach. General preparation - 6 weeks For the general preparation phase,...


17

"Strength" has a more specific meaning in sports and exercise science than it does in common parlance. Strength is the ability to exert a maximal force against a resistance [1]. A push-up is not a maximal effort for many people, and certainly not for someone doing more than a few in one set. A maximal effort similar to a push-up would be a maximum-weight ...


16

I actually joined this community because I read your post. I won't say I am the know all guru on this, but from personal experience I will say it is normal to drop. Don't take this as the LAW, as others experiences may vary, and we all know the Army isn't the best reputable source as there's many injuries, but we still do our best. Basic Combat Training (...


12

Yes, breathe while doing pushups. Conventional wisdom, as with most muscular effort, is to exhale as you're expending your effort (pushing-up) and inhaling as you move back (lowering yourself to right above the floor), but I personally find that, if you don't think about it too much, your breathing usually takes care of itself. It's worth noting that, ...


11

Welcome to Physical Fitness.SE! Like with bench pressing, elbow position is important for push ups. The elbow position determines the shoulders' movement and which muscles contribute to the exercise. When you flare out your elbows, or look like a "T", the chest gets less of a workout. This is bad since pushups are primarily for the chest. This flaring also ...


10

You need to do dips. Start with dips on parallel bars and progress to ring dips. Push-ups aren't specific practice for the pushing motion of the muscle-up.


9

Palms under your shoulders. Back straight from your head to your heels. Don't sag or A-frame. Feet together or shoulder width apart. Touch the ground on every rep at the bottom. Extend elbows fully at the top. Pack the shoulders and crush the armpit trolls.


9

It seems that if you insist on doing unweighted push-ups you have to build up to 100s of push-ups every day to see results (1). Personally I do push-ups with a weight plate on my back instead. That way I can progress with far fewer repetitions, and only doing push-ups 2 or 3 times a week. Another option is to switch to dips. They are a lot harder than push-...


8

If i got your question right, you can't do a single push-up and you want to change that. There are several ways to make "easier" push-ups. You can try to: do them on your knees standing/leaning against a wall with your hands in a higher position, on a chair or sth. If you just want to be able to do push-ups, i think you can start by doing some of these ...


8

Yes. Since these challenges usually involve high levels of over exertion I would steer clear of it. The last time I heard of the challenge it was 100 push-ups a day for 30, 60, or 90 days. This can definitely take a huge toll on the muscle groups involved, especially if you're not already used to this kind of exertion. It really heavily depends on your ...


7

The first question I would have to ask you is are you 40 kg or less? The reason you have a hard time with these body weight exercises is because the resistance of your body is more than you are currently used to. As you get stronger, you will be able to do more. Before I started losing weight, I could barely get 5 push ups at 138 kg body weight, but now I ...


7

We say this because when you keep doing pushups for 50+ repetitions, at a certain point, your muscles are really just adapting to this particular movement, and this particular weight, rather than being stimulated to grow. So someone who is able to do a huge number of pushups, might fail miserably if you asked them to do a few with say 10kg of added ...


7

What you've read is false. You may not end up with a bodybuilder's body, but push ups is a fundamental exercise everybody does, whether going to a gym or not. It definitely helps you gain muscle mass as long as you keep challenging yourself and altering your workout to target different areas of your chest as well as to prevent your body from adapting to the ...


7

Simply looking at the biology of the male and female human body tells us enough to answer this question. Men have far higher base testosterone, which is why men have a higher base musscle mass compared to women. Men also have a larger and stronger bone structure and more lung capacity, resulting in being able to train harder than women. Females also have ...


6

Getting one's testicles in the way during pushups sounds like a problem that is exclusive to those who are particularly blessed with tremendous balls. Or cursed with extremely sensitive ones. No, there is generally no problem with not wearing a loin cloth during pushups. In fact, I've never even heard of a single person needing to do so. But the test is ...


6

Listen to Alec Alec's advice is best: you need weights to advance fastest. Since you mention doing squats, I assume you have access to free weights. Bench press is definitely going to improve your push-up reps faster than push-ups themselves, because it will help you develop more strength quickly. There are lots of ways to schedule your lifting, but a ...


6

When I do the feet elevated push ups, I did about 25 to get close to failure. If the scale says I'm pushing around 100-105 pounds, that seems to conflict with bench press 75% 1RM @ 110 lbs. for 10 reps. The push up and benching weights are pretty close, but the reps are very different. I don't think I could bench 100 lbs. 25 times. What accounts for the ...


5

The most true "opposite" exercise to the push-up is the let me up, or inverted row. These preserve the posture, bodyweight aspect, and arm positioning of push-ups for a true mirror-image exercise. The barbell row's different form (arched back, pulling toward lower ribs) works muscles farther down the back that are silent in push-ups.


5

Whether it's normal or not depends on how significant the difference is. It's normal to be slightly asymmetric. No part of your body is exactly symmetric. If it's significant enough for it to bother you, then you should consider doing exercises that are independent for each pec muscle. This is useful because, even though you try to balance it, with a push ...


5

Right off the bat, you can't reduce fat from any particular part of your body. Spot reduction is a myth. Most of the chest exercises you're looking at will build your chest proportionally. In general, the more inclined a movement (closer to over your head), the higher the pec area will be used. The more declined the movement is, like in dips, the lower the ...


5

You should keep doing knee pushups, but you should also start doing regular pushups at an incline. Find an angle where you can do 10-15 repetitions. If you can do more than that, find something lower. With time, you'll be coming down onto the ground, doing regular pushups!


5

From a physiological standpoint, going from the plank to the squat requires you to hold a significant amount of bodyweight over your shoulders, and is bringing your abdomen into a compressed position that can naturally drive your wind out of you. Compare that to the pushup, which has the weight distributed between your hands and feet, or the moving to plank, ...


5

Women, on average, have less muscle mass than men1, and have a lesser proportion of their muscle in the upper body2. These make it less likely than a random woman will have the upper body strength needed to perform a pushup compared to a random man. The point raised by C. Lange regarding cultural impact is also an important one - if a society perceives ...


4

You can't get better at running by walking. If you can't run 2km then at least run for 30 seconds, then rest while walking, then run again, and so on. Look up "couch to 5k" schedules to see examples of regimented programs for this kind of thing. For the push-ups, do negative push-ups instead of knee push-ups. Lower yourself to the ground, rest for a moment, ...


4

Bottom Line Up Front: 2-4 weeks is a very short amount of time to get from walking time-to-time and knee pushups to a 2k* run and 80 pushups. You can exhaust yourself quickly, but your body needs time and rest to get faster and stronger. I'm going to ignore your schedule, and just talk about how I think you can get to your goals the fastest. You'll ...


4

If you can't yet do a full push-up, I'd work on your planks (from your elbows and also from a full push-up position), trying to keep your entire trunk, abs, and butt squeezed for several sets of 30 seconds to a minute. I'd also do incline push-ups using a wall or chair, and try some Down Dog from yoga.


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