Personal Training and Sports Performance Excellence Blog
Question: I work out with 8, 10 and 15 pound weights at home doing sets of dumbbell bench presses along with a whole list of other exercises. I still cannot do a push-up and I need to be able to do them to join the military What do I need to do to be able to do a regular push-up?
answer: To do a regular push-up you need to be able to do a chest press with about 65% of your body weight. So if you weigh 120 pounds you would need to be able to chest press almost 80 pounds. The 8, 10 and 15 pound dumbbells aren't heavy enough to do the job. Instead of using just dumbbells you should consider that a whole lot more muscles other than the pecs are involved. One good exercise to start with would be the plank. It activates almost all the same muscles as a push-up. Simply assume the plank position and hold for 30 seconds to a minute to work your core. Those core muscles are great for posture and strengthening your lower back and abdominals. To work your chest, shoulders and triceps, which are the primary working muscles for push-ups, begin by doing incline push- ups using your bed or sofa. Using an incline reduces the over body weight percentage from 65% down to 45%. If that isn't enough of a reduction do them against a wall. As you get stronger using the incline version, you can reduce the angle slightly every week until you can do them flat. They are a great upper body and a core workout. When you are strong enough you can elevate your feet to make the exercise more challenging. Good luck with it and your desire to join the military.
God bless and keep training,
Comments: 0, TrackBacks: 0. Leave or Read Comments.
Posted by Daryl Laws on April 24, 2012 | Printer-Friendly