Help! I can’t even do one pushup.
The question:
I’ve been doing lat pull-downs, biceps curls, triceps work and rowing exercises, but I can’t do even one push-up. Please help.
The answer:
No worries – we will get you doing push-ups in no time.
Stage 1: Do exercises that simulate the motion of a push-up, such as flat and inclined bench presses.
Stage 2: Work in a rep range that allows you to lift heavy-enough weights. If you regularly lift light weights for 15 reps, incorporate cycles where you lift heavier weights for six to 10 reps.
Stage 3: Do “negative” push-ups. Get into a push-up position on your knees or toes depending on your level. Lower yourself as slowly as possible all the way to the ground (a count of 8 to 10). Rather then pushing yourself back to the starting position, let your chest rest on the ground, then push your bum back over your feet to get up.
Negative push-ups are useful for two reasons: They get the body used to working in the lower range of the push-up motion and they help build strength because you can always lower more weight than you can lift.
Trainer’s Tip: It’s likely that after a few months your push-up strength will plateau. When this happens, try performing negative push-ups wearing a weighted vest.
