Some days i can do lots of pushups, some days i can only do 60%?

[JEDI]

I do 20 pushups 2-3x a week.
Some days i can only do 15-17 and on rare occasions, i barely do 12.

Anyone know why?
(i do no other exercises)

 

[ch33zw1z]

Diet and sleep mainly (most likely causes). Do you track anything before or after the days you do pushups?

Do you just do one set? Or break it up?

 

[JEDI]

Diet and sleep mainly (most likely causes). Do you track anything before or after the days you do pushups?

Do you just do one set? Or break it up?

no, don't track but it seems like when i eat alot the night before, i can't do alot.
but no way an extra pound of food in me reduces my push up ability by that much?

one set.
(20 yrs ago when i was in my prime and going to the gym, i was doing 4sets of 25)

 

[Torn Mind]

What does the "failure" feel like?

Triceps aching up? Or is it more in the forearms and deltoids?

 

[ch33zw1z]

no, don't track but it seems like when i eat alot the night before, i can't do alot.
but no way an extra pound of food in me reduces my push up ability by that much?

one set.
(20 yrs ago when i was in my prime and going to the gym, i was doing 4sets of 25)

It may not be just quantity, but quality. when you're eating that extra, is it healthy foods or unhealthy, makes a big difference there.

 

[JEDI]

What does the "failure" feel like?

Triceps aching up? Or is it more in the forearms and deltoids?

fatigue in arms but i dont feel it in triceps

 

[Torn Mind]

fatigue in arms but i dont feel it in triceps

If you feel something is real tight, you've identified some of the culprits.

Also, if you get gorilla arm from holding a phone, the culprits are also likely forearm muscles, which are usually neglected for a lifetime.

 

[balloonshark]

You could always finish your set by doing pushups on your knees instead of full pushups.

 

[ch33zw1z]

I would really recommend that the days you do pushups that you break it up into 3 sets that aren’t to failure, and focusing on form.

This is a more focused and measurable way to see how your pushups are coming along.

If you’re struggling with forearm pain or weakness, which a lot of techies do, try the GMB wrist prep

I got this video from the BWF RR (body weight fitness recommended routine). GMB has some good short videos that are really effective. I do the wrist prep 3-4 times a week depending on my schedule, as part of the RR warmup or their skill day warmup

https://www.reddit.com/r/bodyweight..._app&utm_name=ioscss&utm_content=1&utm_term=1

If you’re really struggling still with wrist stuff, the. The wrist ability zero program should help, perform 1-2 days a week.

Wrist Ability

This formula can be done in addition to any of my Zero, Dense or Standards Programs.

kneesovertoesguy.medium.com

 

[mikeymikec]

I do 20 pushups 2-3x a week.
Some days i can only do 15-17 and on rare occasions, i barely do 12.

Anyone know why?
(i do no other exercises)

I do slow push-ups (an attempt at going easy on my wrists) - I hold position at the lowest point of the push-up for three seconds and then back up again. One thing I've found to make a large difference in how much I can do is the breathing technique: In the slow push-up, once I've reached the lowest point, I exhale slowly through the three seconds, then when pushing back up again, I'm filling lungs to capacity. As I understand it, emptying lungs completely is an important factor as well as choosing a breathing pattern which actually helps the exercise.

With this breathing technique I do a lot better than if I start exhaling while pushing down, for example. I'm not going to claim that I've got it figured out, but this seems to be what works for me.

One other thing though, bear in mind that sometimes you're ahead, sometimes you're behind, the important thing is consistent exercise which gives your muscles a workout. With my slow push-ups I'm typically averaging about 15 a day (in one sitting), but if I only manage say 12 then so be it. Another day I'll push to say 17 because it feels right. Don't get worked up just because you plateaued a bit (which is easy advice to give and harder to follow).

 

[ch33zw1z]

forgot to mention, hand position while performing push ups can make a big difference. When you get into position, try to make sure your hands are spread out evenly, and your index fingers are pointed forwards. The more the fingers are point out, the more it hits the chest

 

[ch33zw1z]

I do slow push-ups (an attempt at going easy on my wrists) - I hold position at the lowest point of the push-up for three seconds and then back up again. One thing I've found to make a large difference in how much I can do is the breathing technique: In the slow push-up, once I've reached the lowest point, I exhale slowly through the three seconds, then when pushing back up again, I'm filling lungs to capacity. As I understand it, emptying lungs completely is an important factor as well as choosing a breathing pattern which actually helps the exercise.

With this breathing technique I do a lot better than if I start exhaling while pushing down, for example. I'm not going to claim that I've got it figured out, but this seems to be what works for me.

One other thing though, bear in mind that sometimes you're ahead, sometimes you're behind, the important thing is consistent exercise which gives your muscles a workout. With my slow push-ups I'm typically averaging about 15 a day (in one sitting), but if I only manage say 12 then so be it. Another day I'll push to say 17 because it feels right. Don't get worked up just because you plateaued a bit (which is easy advice to give and harder to follow).

yep, the plateau is normal. changing up the way youre approaching the exercise will help break it. whether it's changing the tempo, adding a pause, or even your breathing....the body adapts quickly to expected workload....gotta keep it guessing. If standard pushups aren’t cutting it, there’s tons of variations to choose from. I’m currently hooked on ring pushups, with a 2024 goal of transitioning to ring dips from regular dips. Just gotta get solid ring base before progressing