Q&A for How to Do a Push Up

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  • Question
    How can a beginner do push ups?
    Laila Ajani
    Fitness Trainer
    Laila Ajani is a Fitness Trainer and founder of Push Personal Fitness, a personal training organization based in the San Francisco Bay Area. With over 13 years as a trainer and exercise specialist, Laila has expertise in competitive athletics (gymnastics, powerlifting, and tennis), personal training, distance running, and Olympic lifting. Laila is certified by the National Strength & Conditioning Association (NSCA), and USA Powerlifting (USAPL), and she is a Corrective Exercise Specialist (CES).
    Fitness Trainer
    Expert Answer
    If you have a floor-length mirror, do your push-ups in front of it. As you do the push-ups, look into the mirror to check that your body is straight and flat as you go up and down.
  • Question
    How many sets of push-ups should you do?
    Michele Dolan
    Certified Fitness Trainer
    Michele Dolan is a Fitness Trainer based in Sidney, British Columbia. She has been a personal trainer and fitness instructor since 2002, and was certified as a Personal Trainer by the British Columbia Recreation and Parks Association (BCRPA). Michele is also a Registered Clinical Counselor, and uses her 20+ years of fitness coaching experience to help clients understand their mind-body connection. She is a Registered Clinical Counsellor (RCC) and Certified Clinical Counsellor (CCC), certified by the British Columbia Association of Clinical Counsellors and the Canadian Counselling and Psychotherapy Association. In her work, Michele uses the tools of Cognitive Behavioral Therapy, Dialectic Behavior Therapy and Cognitive Processing Therapy for Post Traumatic Stress Syndrome. She practices and teaches mindfulness and acceptance in all of her coaching work. She holds a Master’s Degree in Counselling Psychology.
    Certified Fitness Trainer
    Expert Answer
    If 3 sets of 15 becomes too easy, try some variations to continue building strength. More than 3 sets of 15 may start to add wear and tear to your shoulder, but if your shoulders feel fine, you can do as many as you want.
  • Question
    What should I do if push-ups hurt my feet?
    Michele Dolan
    Certified Fitness Trainer
    Michele Dolan is a Fitness Trainer based in Sidney, British Columbia. She has been a personal trainer and fitness instructor since 2002, and was certified as a Personal Trainer by the British Columbia Recreation and Parks Association (BCRPA). Michele is also a Registered Clinical Counselor, and uses her 20+ years of fitness coaching experience to help clients understand their mind-body connection. She is a Registered Clinical Counsellor (RCC) and Certified Clinical Counsellor (CCC), certified by the British Columbia Association of Clinical Counsellors and the Canadian Counselling and Psychotherapy Association. In her work, Michele uses the tools of Cognitive Behavioral Therapy, Dialectic Behavior Therapy and Cognitive Processing Therapy for Post Traumatic Stress Syndrome. She practices and teaches mindfulness and acceptance in all of her coaching work. She holds a Master’s Degree in Counselling Psychology.
    Certified Fitness Trainer
    Expert Answer
    Try doing push-ups with your knees on the ground rather than planting your feet.
  • Question
    My wrists tend to hurt when I do pushups. Is there a way to prevent this?
    Community Answer
    Yes. Spread your fingers apart as wide as you can. This will give you better stability and lessen the strain on your wrists.
  • Question
    How much time will it take for me to be able to do 50 push ups?
    Community Answer
    Depending were you're starting from, if you can do say 10 correct push-ups in a set, try doing two to three reps in the morning and in the evening. After a week, start growing your reps by two to five at a time, advance at the pace you feel you're not overdoing it. It's useful, especially in the beginning, to do more small reps, which will ensure that you don't tear your muscles doing 50 reps at at time, allowing you to gradually build up your resistance.
  • Question
    What type of push-ups will make my arms look strong but skinnier?
    Community Answer
    Diamond push-ups (hands closer to each other) help increase arm strength more than chest.
  • Question
    Which type of pushups will improve my chest muscles more?
    Community Answer
    Try wide arm pushups. Spreading your arms farther out will make it easier on your arms, but harder on you chest.
  • Question
    What can I do to keep my energy up, so that I can last longer?
    Community Answer
    Just keep doing 10 to 20 push ups each day. Eventually, you will have the strength and energy to do more push ups.
  • Question
    How can I get a perfect push up position?
    Community Answer
    It is next to impossible to know for yourself if the stance looks right -- you can feel it but only after someone has checked that you look right. Ask someone familiar with doing push ups to make sure that your back and legs are straight and that your arms are the correct distance apart.
  • Question
    How much weight will I lose doing a pushup?
    Community Answer
    A minute of doing push ups results in about 7 calories being burned. For reference, it would take about 8 hours of pushups to lose a pound.
  • Question
    I have my period. Can I still do push ups?
    Chantel
    Community Answer
    You can still do any physical activity when you're on your period. For example: you can do push ups, sit ups, hockey, netball.
  • Question
    I can do more push ups than my friend, but my friend still more stronger than me. Why?
    Community Answer
    Probably because push ups are a better indicator of muscle endurance than outright strength.
  • Question
    Does doing exercise stop growth in teenagers?
    Community Answer
    Growth is normal, and doing exercise doesn't stop it.
  • Question
    What if I try and fall on my stomach?
    Community Answer
    If you are afraid of falling on your stomach, you can put a pillow or a cushion under you in case you fall.
  • Question
    How can I do push ups if I can't even finish one?
    Cam Fenley
    Community Answer
    Try knee push ups instead. Get in the push up position, lay a towel under your knees, put pressure on your knees instead of your feet, and do as many push ups as you can.
  • Question
    Why can't I seem to do a push up even with practice?
    Community Answer
    Maybe you should try an easier type of push up. Perhaps a wall push up or an inclined push up. You can also support yourself with your knees. Over time you will gain the strength to do regular push ups.
  • Question
    What can I do if I am a kid and can't go all the way down?
    Community Answer
    You can try to do easier push ups, by using your knees. Continue practicing and building your muscles, and you will be able to eventually do a full push up.
  • Question
    Do you know the best way to do a push up if I want to work on my abs?
    Community Answer
    Push-ups do not generally work on your abs. They are an upper body workout. If you want to work on your abs, try planking (holding a push-up position with your arms extended in front of you).
  • Question
    How many push ups does a teenager have to do per day?
    Community Answer
    This varies among people, so try and find the amount that is most effective for you. Then try to increase the number of push ups each day, so you become stronger.
  • Question
    Why do my legs always shake when I do push ups?
    Community Answer
    This is an indication that your leg muscles are weak, so I would recommend doing some leg exercises to make those muscles stronger.
  • Question
    I am 14 years old, how many push ups should I do?
    Community Answer
    You should be doing 10-15 a day. If you do any more you could tire your muscles out. This is enough to maintain the muscle strength.
  • Question
    Which variation of the pushup will best build my arms so I can be buff?
    Cam Fenley
    Community Answer
    Triangle push ups (thumbs and index fingers touching) are my favorite because they work your triceps and chest. Wide grip push ups are good, too: they work your pecs more. You can do decline push ups as well.
  • Question
    I am 54 year old female. Is it advisable for me to push ups? And how many per day?
    Community Answer
    Anyone can do pushups. They're a great exercise. Just do as many per day as you can do correctly.
  • Question
    Can a regular push up help build both chest and arm muscles?
    Community Answer
    Yes, doing push-ups can help you develop both those sets of muscles.
  • Question
    What if I can't complete all of the proscribed reps?
    Community Answer
    It's okay if you can't reach all of the reps - yet. Make it a goal to work towards! Slowly build up your arms until you are able to complete your workout. Just start with what you can do and work your way up.
  • Question
    What should I do if I can't bring my body back up?
    Community Answer
    Start with the knee push-ups until you get used to regular ones, Be patient and keep working hard at it, and you will be able to achieve your goal of doing a regular push up.
  • Question
    I can't bend my elbows to 45 degree angle while doing push ups. Is that okay?
    Community Answer
    It's is perfectly fine. Just make sure that you keep your hands just inside your shoulders and let your elbows bend naturally.
  • Question
    Do push ups help in losing weight?
    Community Answer
    Not really. They are more for strengthening muscles. If you want to lose weight, try running, sports, squats, etc.
  • Question
    Why do my shoulders hurt after I do 10 or more push ups?
    Community Answer
    If you're not regularly doing push ups, your muscles can get quite shocked. If you keep doing push ups, your muscles will strengthen over time.
  • Question
    I'm 16 year old. I did 50 reps. Is that wrong?
    Cam Fenley
    Community Answer
    No, that's great! Just don't overdue it. If you're really sore after having done them, stop and wait until you're not very sore before doing them again.
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