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Rising Star
How many can you do on your knees? Start there and build up to 5. Then switch to on your feet and build up from 1. Push to fatigue and hold there as long as you can. You’ll hit 20 within 3 months. Good luck!
Also agree! I started with push ups on my knees and am now able to do 10! There are a few TRX exercises that are also great for building up to this
As an alternative to starting with your knees, you can also try standing about 3 feet from a wall and doing a push-up against that. Then you can do a push-up with your hands on a bench/chair and your knees on the ground. Point a plank on your hands or forearms can also help you with the stability you will need to do 20 push-ups. You can also do a plank on your palms/hold a push-up in the up position once you’ve done as many reps as you can do.
EY1 had a great plan. Just staying to give you a few more options. I’d also work on this at maybe 2x per day
Pro
This! We taught someone on my frisbee team to do push-ups by practicing on fences and walls. She couldn’t do the knee pushups— starting incrementally with a wall did wonders!
Lay on the floor and just do the “up” motion. Once you’re up, lay back down and repeat. If that’s too much, try targeted machines until you’re strong enough.
Enthusiast
Honestly I'm not overweight and in generally good shape but took a month off and had pushup day yesterday and could barely do a handful at first. Everyone else is killing it with the advice but just know that muscles get out of shape super easily but snap back / adapt quickly as well. I know you may be psyching yourself out into thinking it might be a pure weight problem but chances are (like others have said) that once you can get a few good ones in you'll be able to cruise with them in no time
Same issue 25/M - starting in Apr. I started doing chest and arm specific workouts. Now I can do 15 every time.
6’ & was 225lbs
Rising Star
Especially early when you cant really do much, you can do the other posters ideas 3x a day. Yes 3. It’s a few push-up attempts, 3 times is fine.
gotta start slow the funny thing is your body picks up quick. if you’re consistent could do 50 to 60 in no time
Rising Star
Consistency is the most important part of the equation. Don’t look at how many right away look at how many days in a row you are trying etc. The results will come IF you put in the effort.
Push-up regressions to work through:
- Knee push-ups
- Push-ups with your hands on an elevated surface (box, bench, etc), progressively lowering the box
- Eccentrics: start at the top and lower yourself as slowly as possible with good form. When you get to the bottom, reset from the bottom
- Start from the bottom and just do the push motion (no lowering)
Misc. things that will help:
- Squeeze your glutes
- Make sure your core is solid; push-ups are as much a core exercise as they are chest
- Work bench press up to ~your own body weight
Chief
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34F here. I do 10 push-ups about 5x daily in between calls. Work up to it OP. Consistency is key. Maybe do planks and knee push ups for awhile. Get yourself some core sliders.