Goal: Being able to do mutiple push ups - How do I get there?

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    Goal: Being able to do mutiple push ups - How do I get there?

    I have tried to jump head first into all this fitness stuff and I fell off way hard for multiple months. I am gonna try again but with a very basic goal. I want to be fit enough to be able to do multiple push ups back to back, current goal is 5. I am currently unable to do even a single push up correctly and i am only able to hold a flank till failure for up to 15 seconds. What body parts do I need to focuses on and which Workouts from the Darebees's work out sheets would be most useful. For reference if it matters I a 22 and I am 5'9 and weight 270.

    #2
    Oh hey, I can't do a single proper push-up either!

    Though once during my more darebee-enthusiastic days I was able to do that.
    I think what I did back then was doing the push up challenge with kneeling push-ups until I was strong enough for a proper one.

    Currently I'm working with incline push-ups, since I have a place in the park where I can do that. It's also more effective to do the kneeling push-ups deep and slow. (Super slow reps are actually a body building technique and they build strength quite nicely.)

    If push-ups (kneeling, normal, incline, decline) hurt your wrists then consider getting handles, I don't think they're expensive.

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      #3
      In the standard push up, the muscles are targeted: chest muscles, deltoids, triceps, abdominals, serratus anterior

      Inclined push up is a very good option. It allows you to manage the progression easily (i.e. decreasing the inclination) meanwhile your strength is growing.


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        #4
        I second Noen. I myself did the 50 push-ups challenge with incline push-ups, then knee push-ups, and finally the classic style.

        It's a good strategy, but the key and must is that you have to go deep, even if that means you have to start by a window seal. I remembered on the last day of the challenge in classic style I was still doing some half-range push-ups, because for some reason I just couldn't go all the way down. I spent a long time just to push myself deeper and deeper. Then one day I went back to incline push-ups (by a table) with full range of motion. It was harder than the half-range classic push-ups, and it gave me the sense that I had really worked. That's when I was finally on the right track.

        I am not sure about what are the things that prevent someone from going full range of motion. All I know is that's the key.

        Another thing is that a strong core can help a lot. Eventually you will find that it takes some of the work your arms and chest need to do.

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          #5
          https://www.darebee.com/pushups-guide.html

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            #6
            Several years ago I started with wall push-ups, then moved to doing them on the table, then the lower end table, then knee push ups. It worked. I was eventually able to do 50 real pushups. My point is don't be afraid to start small, because small steps over time will get you there.

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              #7
              I can't add anything to what has been posted already, I just want to reaffirm the previous statements: wall > incline > knee > regular is a great way for steady progress! Be patient, do your stuff bit by bit, and you will see real progress down the road.

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