What to do if you can't do push-ups

Push-ups are currently a popular exercise that can be practiced by both men and women, but the general audience is mostly male friends. However, many people find that they cannot do push-ups when doing them, and it is even difficult to do one at all! As we all know, push-ups are very effective in shaping the body. It is really frustrating not being able to do push-ups. The following article introduces methods and related information for you to refer to for practice.

Why choose push-ups to get started with fitness?

The best feature of push-ups is that they don’t require any equipment and can be done anytime as long as there is a floor!

Push-ups can fully mobilize our arms, core muscles, buttocks and other parts to participate in exercise. The fitness effect is fast and excellent.

Push-ups are also a reference for measuring our physical fitness and health:

Taking 20 to 29 years old as an example, the average level for men is 17 to 29 per minute, while for women it is 12 to 22 per minute. For those aged 30 to 29, the average level for men is 13 to 24 per minute, while for women it is 10 to 21 per minute.

The different effects of push-ups on men and women

For men, push-ups can not only exercise arm strength and chest muscles, but also allow men to have strong and sexy abdominal muscles. This is especially suitable for fitness enthusiasts who lack special guidance from coaches. Push-ups can even help you have better sex when you're on top.

For women with relatively weak strength, doing push-ups is an exercise method that can achieve more results with less exercise. In his book "Women's Health and Fitness Guide," American fitness expert Adam Campbell believes that push-ups are effective in tightening women's breasts and shaping the curves of shoulders, back and arms.

So push-ups are not a sport specifically for men. Girls can and need to do push-ups (if you want to keep fit).

What to do if you can’t do push-ups - follow standard movements, proceed step by step, and don’t rush!

How to do a standard push-up?

Action Description

The distance between your hands should be the same as shoulder width (or slightly wider than shoulder width), with your upper and lower arms at right angles to the ground, your waist, abdomen, back, hips and other core parts tight, and your body in a straight line;

Place your center of gravity at the base of your palms, use your chest muscles to squeeze inwards, and do not completely lock your elbows at the top of the movement. Feel the chest muscles continue to exert force, and contract for 1-2 seconds at the top.

Control the force of your chest muscles, lower slowly, and repeat.

Action essentials

During the movement, the core muscles should be tense so that the force can be better transmitted and the core can be effectively stimulated;

Note that the force point is in the chest. The rising phase of the push-up is completed by squeezing the chest, not straightening the elbows. This will stimulate the chest more than the arms;

In addition to exerting force on the chest during the ascent phase, the force of the chest should also be controlled during the eccentric descent to allow for a slow descent.

How to do push-ups step by step?

Step 1: Wall push-ups

I believe every girl can do this kind of push-ups. The key point of doing this push-up is to do it slowly, not fast. It is recommended to do it about 20-30 times each time to pass the test.

Step 2: Kneeling Push-ups

This type of push-up also requires slow movements during the exercise, kneeling with your feet crossed, and your hands shoulder-width apart.

Step 3: Incline Push-ups

With the above basics, when doing incline push-ups, the angle between your feet and the ground should be smaller than that of push-ups with your hands on the wall, and is similar to standard push-ups. If you can do this movement well, you can also complete the basics of a standard push-up.

Step 4: Standard Push-ups

After completing the above movements, I believe doing standard push-ups should not be a problem.

Step 5: Decline Push-ups

Girls with stronger strength can challenge the decline push-ups, which are done with feet high and arms raised, and push-ups are done with both feet placed high.

When you can complete standard push-ups, you will find changes in your shoulder and abdominal muscles. These significant fitness effects will make you fall in love with fitness and stick to it.