Health & Fitness

Reasons why you can’t do push-ups

Reasons why you can't do push-ups What training methods can you do?
Reasons why you can't do push-ups What training methods can you do?

What training methods can you do?

For those who can’t do push-ups. This time, the reason why you can’t do push-ups and the practice menu that you can do are released! We have carefully selected training methods that allow you to easily increase the number of push-ups. We will give a lecture on how to do it easily even for beginners, regardless of whether they are men or women, so let’s work on it and try push-ups!

Table of contents

Many people can’t do push-ups.

Causes of not being able to do push-ups | What am I missing?

1. Lack of muscle strength

2. Too heavy

3. Wrong use of the body

Practice menu that allows you to do push-ups

1. Master how to use your body with push-ups on the wall

2. Gradually train your body with push-ups on your knees

3. Train your core with plank training

4. Train your arm muscles with reverse push-ups

5. Train your chest muscles with Incline Push-ups

Do you know that many people can’t do push-ups?

I’m the only one who can’t do push-ups …? “

Push-ups are a popular exercise method for both men and women, junior high and high school students and adults who are accustomed to training, as well as beginners who do not usually exercise. It is an excellent training that you can train a wide range of upper body such as upper arms, shoulders, trunk and pectoral muscles with ease that you can do without tools and if there is space for people to sleep.

If you do push-ups properly, you can do a lot of people, but if you work with the correct form, the number of adults who can do push-ups 10 times will decrease sharply.

It’s actually a lot of people who aren’t very good at it.

So you don’t have to be shy if you can’t do push-ups. Use this as a starting point to practice push-ups in the correct form.

Causes of not being able to do push-ups | What are the points you lack?

Causes of not being able to do push-ups

What is the difference between a person who cannot do push-ups and a person who can do push-ups?

There are people who can and cannot do it even at the same age. There is no excuse for “being old” or “being a woman”.

First of all, I will introduce the reason why you can not do push-ups!

If you have given up on not being able to do push-ups, please try to apply the cause you introduced to yourself. If you know why you can’t do push-ups, it will be easier to take measures to enable you to do push-ups.

Causes of push-ups

1. Insufficient muscle strength

A man who is not very strong

The first reason why you can’t do push-ups is lack of muscle strength. The muscles that are mainly used for push-ups are as follows.

Pectoralis major



The large muscle in the chest, the pectoralis major, is used to raise and lower the body of push-ups. If it is difficult to lift the body, it is possible that the pectoralis major muscles are insufficient because the joint angle makes it difficult to exert the strength of the pectoralis major muscles when the body is brought close to the ground.

Furthermore, the “triceps brachii” on the back side of the arm is the muscle used to extend the elbow. Supports the pectoralis major when doing push-ups. Many people who can’t do push-ups often have an untrained triceps brachii, which makes it difficult for them to bend their elbows to bring their bodies closer to the ground and then lift them off the ground.

Also, “abdominal muscles” are essential muscles for doing push-ups. If your “abdominal muscles” are weak, it will be difficult to keep your body in a straight line, and it will be difficult to keep your push-ups.

2. Too heavy weight

I can’t do push-ups: I’m too heavy

In addition to lack of muscle strength, the inability to do push-ups may also be related to being too heavy.

If you are heavy, you cannot support your body with push-ups, you cannot endure when you lift your lowered body, and you cannot increase the number of times.

You need that much strength to support your weight. If you have a lot of fat and a heavy weight, you have to strengthen your muscles accordingly.

Training is essential if you have a lot of fat and are heavy. It is important to lose weight by burning fat on a diet.

3. Wrong use of the body

I can’t do push-ups Cause: I’m using my body incorrectly

Surprisingly, the most common reason why you can’t do push-ups is when you’re doing push-ups by using your body incorrectly.

If you don’t do push-ups in the right form, you won’t be able to do well, even if you’re strong and not heavy.

Originally, you have to put pressure on your abdominal muscles to straighten your body, but if you use your body incorrectly, such as when you put too much force on your shoulders or your hips bend, you should bring your body closer to the ground. It becomes difficult, and you may fall into a state where you cannot do the original push-ups.

Even if you think that your body is in a straight line, you may actually have your hips down, so check the form once by checking it in the mirror or having your family check it. Would be good.

Recommended training method for beginners

Practice menu that allows you to do push-ups

Push-ups are usually training in which you lie down toward the ground, stretching your arms and lowering and raising your body with your toes and arms supporting you.

However, for those who cannot do push-ups, it is too difficult to force them to do normal push-ups.

So here are some recommended simple training methods that will allow you to do push-ups!

You will gradually level up from the simple ones, so be sure to practice and overcome push-ups.

Menu that allows you to do push-ups

1. Master how to use your body with push-ups on the wall

How to be able to do push-ups: touch the wall and learn how to use your body

Training with hands on the wall.

Since it has less weight than normal push-ups, it can reduce the load on the shoulders and arms, and even people with low muscle strength can learn the form of push-ups.

The right way to do push-ups

Stand against the wall with your legs spread shoulder-width

At the time of (1), stand at a distance farther than the arm length from the wall, and point your toes toward the wall.

Attach your hands to the wall with your hands wider than your shoulders

Bend your elbows slowly while inhaling to bring your breasts closer to the wall

Slowly extend your elbows while exhaling and return to the original state

As a guideline for wall push-ups, 1 to 3 sets of 8 to 10 times. Be aware of the form and work in the correct posture.

Tips for wall push-ups

If you want to put a load, keep the distance between the wall and your body

Keep your body in a straight line so that it does not warp or curl up

Do not stop breathing, inhale when bending your arms and exhale when returning

It is more effective to do it slowly when bending the elbow

When working on wall push-ups, it’s important to keep your body straight so that you don’t get cramped or hungry.

Even if you work in a bad posture, you will not be able to acquire the form of push-ups and it will be meaningless.

If you are not sure if you are in the correct posture, it is safe to place a mirror to check it or have someone check it.

2. Gradually train your body with push-ups with knees

How to be able to do push-ups: Strengthen your muscles with push-ups on your knees

Push-ups performed on the knees are effective for hypertrophy of the triceps and pectoralis major muscles.

Since the load is less than the normal push-up, even a muscle training beginner can gradually train the body and bring it closer to a body that can do push-ups.

The right way to do push-ups with knees

Hands are at the same height as the shoulders, slightly wider than the shoulders and touch the ground

Keep your knees on the ground and your feet floating

Bend your elbows and slowly lower your body

Stop when lowered to the limit

Slowly restore your body

For push-ups with knees, 2 sets of 15 to 20 times are a guide. Although it is easy to do, the push-up form will stick to your body, so be sure to master the method and do it many times.

Tips for push-ups with knees

Be conscious of putting pressure on your back so that you do not curl your back

Push up your body with the triceps brachii in mind

Adjust the wrist angle to 45 degrees to prevent the elbows from spreading out

Inhale when you bend your elbows and exhale when you extend your elbows

Push-ups with knees have less load than normal push-ups, but having an awareness of the triceps brachii will definitely lead to increased muscle strength.

It is important to be aware that you are using the triceps in your upper arm while maintaining the correct posture, rather than just working on it without thinking. By reliably delivering stimulation to the muscles, you will grow significantly.

3. Train your core with plank training

Effective muscle training menu for transverse abdominal muscles: Planck

“Plank” is a standard training menu that trains the entire abdominal muscles and the trunk of the back and hips. This is an easy method for people who are not good at abdominal exercises.

It’s a simple workout that keeps a static pose for a few seconds, but it effectively stimulates your muscles and allows you to do push-ups. It is a popular menu that not only beginners but also advanced users can take in.

The right way to plank

Keep your posture straight by putting both elbows and toes on the floor.

Face faces diagonally forward

Plank should be 30 seconds x 2 sets a day. It is also recommended to reduce the number of seconds at first and increase the number of seconds as you get used to it.

Stretching tips

Try to breathe naturally so that you don’t stop breathing when you put pressure on it.

Work consciously so that your head and heels are in a straight line

Be conscious of putting effort into your whole body

Do not hold your hand so that the load does not drop

It is important for the plank to keep its posture so that the head and heels are in a straight line with the elbows and toes on the floor.

Even if the buttocks are raised or lowered, the muscle training effect is not sufficiently obtained.

It is a training that stimulates the abdominal muscles by keeping the whole body straight, so always be aware of the correct posture and efficiently stimulate the muscles. Be aware of your posture so that you can do push-ups quickly.

4. Reverse push-ups to train your arm muscles

Reverse push-up method

Reverse push-up is a muscle training that even beginners can easily work on even during push-ups.

This is an effective workout to train your upper arm, shoulder and back muscles and maintain your push-ups. Make sure you have the correct form for this heavy training.

The right way to do reverse push-ups

Prepare a chair or bench, stand in front of you to sit down, and lower your hands.

When you sit down and your hands reach the chair or bench, place your hands to support your body.

At the time of (2), stretch your legs forward and your face is innocent

From the state where your elbows are extended, slowly bend your elbows while inhaling and lower your body.

When you lower your body to the very limit of the floor, exhale and return to the original position.

Let’s work on reverse push-up with 15 times x 3 sets as a guide.

Reverse push-up tips

Work while being aware that the triceps and deltoid muscles are stimulated

Be conscious of raising slowly when lowering your hips and early when raising your hips

Straighten your posture by stretching your back and putting more effort into your core so that you do not lose your posture.

Reverse push-up is a training menu that efficiently stimulates and trains the triceps and deltoid muscles (around the shoulders).

Therefore, if the foam collapses, it will put a load on other muscles, resulting in insufficient muscle training effect.

During training, always be aware that the triceps and triceps are under stress. Be sure to train the muscles you need to be able to do push-ups.

5. Train your chest muscles with Incline Pushups

Young man doing incline push-ups on the wall

Incline push-ups are push-ups with your hands on chairs and benches. It trains the pectoralis major muscles used when doing push-ups, which helps you to master push-ups efficiently.

The right way to push up the Incline

Prepare a chair or bench and stand in front of it

Place your hands on a chair or bench to create a push-up form

Bend your elbows and lower your body to the limit

Extend your elbows and return

Work on two sets of Incline Pushups 15 to 20 times.

Incline push-up tips

Work with awareness of stimulation to the latissimus dorsi

Be aware that your body is in a straight line so that your hips do not fall

When lowering or raising your body, do it slowly.

Be conscious of not using recoil when pushing up your body

When doing incline push-ups, it is important to do it slowly.

Raising and lowering your body vigorously does not put enough load on your pectoralis major muscles, making it less efficient.

If you can perform each movement at a slow tempo and stimulate the muscles firmly, it will be effective for muscle growth even if the number of times is small. If you train properly, you can increase the number of push-ups.

Make sure to work on the practice menu so that you can do push-ups.

Among the muscle training, the well-known push-ups that many people from children to adults know.

However, it is also true that many people use their bodies incorrectly. Also, if you are weak or fat due to lack of exercise, you may not be able to do it.

If you’re having trouble doing push-ups, we recommend wearing foam and training the muscles you need in the practice menu. Please try the menu introduced in this article so that you can increase the number of push-ups.

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