pushup exercise help

[madmike]

Okay, my wife is in training for Basic, having enlisted in the Guard.

So far, pushups are impossible. I'm trying to help her learn.

If you wish to help, please pay careful attention to the following, because I keep getting the same advice with the same wrong assumptions:

She CANNOT, and never has done any pushups in her life. Zero. Nada. So "if you can only do X now, you'll be able to do y after this exercise" is a useless advice. I hate to sound rude, but I've had such about a dozen times now. SHE CANNOT DO ANY.

We started on bench press, working up from 35 lbs to 90 lbs, 3 sets of 10 reps.

She then did "girly" pushups and is up to 20 or so.

Real pushups, flat failure. Inclined pushups from wall, then counter, etc. Fine until down to about 18", then flat failure.

We tried sets of her best efforts, dropping to knees as needed, multiple sets.

She managed, ONCE, to do two perfect pushups. She has never repeated it.

Her shoulders are bunching up TIGHT when doing them--she's not using her arms or pecs properly. We used machines to work her pecs and arms. No help so far (only been two weeks, but time is running out).

She must demonstrate 3 (which to me means 5) by Dec 18, or her Basic date will be set back and rescheded AFTER she can demonstrate so. She's been working on this since MARCH.

She has ZERO kinesthetic sense and cannot tell which muscles she's using.

Her situps are fine, her weight is down 35 lbs, her run is marginal and improving, but the pushups are a no-go.

Anyone got any new ideas?

Thanks

Mike

 

[Lancel]

Here are some thoughts in no particular order; she can pick out whatever fits best for her.

Be sure she gives her muscles a chance to rest and not overtrain. That is, work to muscle failure one day, rest those muscles the next. That way they can get stronger instead of being constantly broken down.

The pushup uses the triceps, chest and shoulder muscles.

Someone who can't do pushups can exercise these muscles by laying on her back and using dumbbells. Best to see a fitness magazine or book for technique.

When the arms are spread out and extended to the sides (wide-arm pushup), the shoulder muscles are doing most of the work.

When the hands are together with forefingers and thumbs touching (close-hand pushup), the triceps are are doing most of the work.

There's a midpoint in which both muscle groups are working together. Until she is stronger, your wife can find the hand placement that works best for her.

Her recruiter may be a source of more information and assistance.


Larry

 

[Powderman]

A common mistake when working out is not replacing what your body is using.

When you exercise, your body is comsuming available nutrients at a rapid pace. And, after you stop, these nutrients are consumed until your body heals itself.

This is because you literally injure yourself when you exercise--if you do it properly.

I had the same problem. I lifted weights, did aerobics, but could not gain power. I was stuck.

Then a older weightlifter told me a secret. It's really simple, and it's basic common sense!

Here's how to build power:

Head to the gym, your weight room, outside, wherever. Warm up well, get those muscles stretched out.

Now, work to muscle failure. Start with two warm up sets of whatever you're doing.

Next, two sets of max. Burn it up!

Now, back to the warm up weight. Do one set of each exercise until you can't do any more. This means that you go through your sets like so:

Two sets, 1/2 capacity, to get the muscles accustomed. Do your entire workout for the day, move from exercise to exercise.

Now, max sets, same rotation.

Next, alternate exercises with 1/2 weight, until you feel like a wet noodle.

Rest for a few minutes, do some light cardio.

Now, comes the kicker.

Load up! Do some max sets until your muscles are SCREAMING.

IMMEDIATELY after your workout--within 10 minutes--make yourself a protein shake. Drink it down.

So, what does this do?

When your body is working, protein is used when your muscles are used. After available stores of protein are done, if work continues, YOUR BODY WILL EAT ITSELF. In short, the very muscles that need the energy will consume themselves. It is balanced out by normal eating--but that's why you gain almost no strength.

With the increased protein intake, your muscles will get the protein they need. Also, because your body will continue to operate at increased mets for a good while after the workout, it will immediately start using more of the protein you take in.

In other words, it's a shot of power, straight to the muscles.

Some final tips:

Work like this on alternate days ONLY. Give your muscles a chance to rest.

Use the protein after your cardio, too. The smooth muscles need protein just as much.

I highly recommend whey protein. The very best way to hit it is to get a Sobe Diet Peach, then put two scoops of vanilla whey protein in it. Shake it up; tastes just like a Dreamsicle! Yum, yum! Whey protein has low carbs, so you don't have to worry about that.

Good luck on the entry test! And, keep at those upper body workouts--stress bench presses, incline and decline, curls--normal, hammer, preacher; do a good hard forearm workout, and DON'T forget the lats! Work hard with tricep extensions, too--on the machines, and overhead with a rope.

But don't forget the basic--and that is that to do the exercise, you have to practice it! If you're at home, here's a good building workout:

Go ahead, watch TV, read a book, whatever. Every 10 minutes, drop down and (for the girlfriend) do ONE proper pushup. Stress proper form, and going down until the elbows break the plane of the back. (This is for your off day from the gym).

Do this for a couple of days.

Next, go up to THREE pushups, then FIVE, and so on.

Again, good luck! Write and let us know how she does.

 

[madmike]

Yes, we're doing every other day, and stressing protein, electrolytes and minerals.

I've got a journal up on my site under "politics" (only place to put it).

The diet is compounded by her required weight loss and advanced age, too.

We'll work on the builds. Thanks.

Anyone else?

 

[KMKeller]

Try getting her to move her hands directly beneath her shoulders rather than outspread when doing the pushups. That may help.

 

[madmike]

We tried that. It didn't affect her shoulders and her arms are weaker in that position.



I'm running out of ideas.

 

[Powderman]

Don't sweat the weight loss too much.

If she's close, concentrate on building muscle. If you come in over your table weight, the Army will run a "tape test", with regard to AR 600-9, that estimates your body fat percentage. As long as she is under the body fat percentage for her height, she's good.

 

[Derek Zeanah]

Buy this book. His workout plan is simply pushups and squats using bodyweight, but if you read the book you'll find many "cheats" to help out performing the exercises.

I'd go there to increase the number of pushups I could perform.

 

[JL2152]

Make sure she doesn't give up. I have seen people that can push all day during PT but will fail the test because thier heart isn't in it. Excercise isn't just physical the heart has to be in it too.

 

[jojo]

I've lifted powerlifted for over 20 years, bench press being my specialty.

While I've never had any problem with push-ups I would have her concentrate on triceps. Specifically close grip bench (3 -4 sets of 5-6), and push downs (3-4 sets of 10-12).
If you can't get to the gym take two (2) chairs facing each other (open sides in). Set her rear right on the edge of one, and set the other chair out far enough that she has to juuust get off the chair to get her heals on it, make sense? Then lower her body down as far as she can go and repeat (reverse push-up).
When that gets easy add some books or a weight plate to her lap. Do these to failure, it will give a great burn.
Also, the wider hand placement is better, lessens the range of motion. It take a little to get used to but it's more efficient.

Good luck and let us know how she does.

jojo

 

[JShirley]

If by "girly" pushups, you mean on her knees instead of on her toes: increase the weight she is moving by gently pressing down on her back. That way, she can build the ability to move more weight without going straight to all the way.

I did some pushups with my hands on a scale, while I was going through basic. It worked out to a little over 2/3 body weight being moved. Besides actual pushups, have her bench press as much as she can lift for 3-5 reps. Ingest protein, give recovery time, repeat.

I would start out with some light lifting to warm up, followed by the bench presses. Have her do pushups on her knees, then follow that with pushups with resistance. After those two sets, have her do pushups again until she can't do any more. At that point, place your hands under her abdomen, and assist her (you lift while she pushes) until she can't do any more pushups, even with assistance.

Do this well, and you will rapidly build ability.

Good luck.

John

 

[madmike]

Thanks. Lots of small sets have shown a marked improvement in form. She's got a long way to go, but is on the right track.

Mike