Random Pushup/pullup Question

[GonnaGetAGrip]

I'm 555 pounds and I can't do a normal pushup or even hang off the bar for pullups, let enough pull myself up. What exercise would work best to enable me to do that?

[t-wehner]

for the pushup-

machine(not prefered) or dumbell or barbell bench pressing. this will hit your chest, but there is more to pushups then just chest. do 3-5 sets of 8-12 reps.

Pushup start position timed holds- that is just getting into the pushup position and keeping your back and body straight for as long as possible. start trying to get 30 seconds, then go from there. do this after your bench presses. this will help you in stabalizing/supporting, and body control.

cobra pushups to finish it off with- lay on the ground, place your palms on the ground by your chest, and then press just your upper body- chest and shoulders- off the ground. if you look at yoga poses, you'll see this one in there, only you do this movement as fast as you can till you hit failure.

Pullups- these will take some time if you are 555lbs, but to build the foundation needs to start now.

pulldowns on a machine- 3-5 sets of 8-12 reps. lean back slightly, keep your back straight, head up and look at the pulley or ceilling, and pull the bar back and down towrds your chest and touch your chest. you shouldn't pull the bar down to your waist, or anyplace else but to your chest just above your nipples.

bent over rows- place one knee on a bench, and the same side hand on the bench, keep your other leg straight as possible, and grip the weight in your free hand, slowly raise the weight to your hip, keeping your elbow tight to your side, till your upper arm is parralel to the ground, then slowly lower it down, repeat, 3-5 sets 8-12 reps.

dumbell curls- 3-5 sets of 5-8 reps

farmers carries, or timed holds- get the heaviest weight you can pick up with dumbells, and either carry them far as long as possible, or just hold them in your hands till the about fall out. do two sets of timed holds, or one set of carries.

try this for a three weeks or so. on the push ups, when you feel you are making gains, try a few pushups from the knees, that is hands on the ground, and instead of having the feet on the ground, you have your knees, keeping the body rigid and straight, knock out as many pushups as possible. ( these are not the same as the cobras) later you can try floor presses- lay flat on the ground, hands by your chest, simply push up in good form to the pushup up position, then lower back the floor. after you can do those, start trying regular pushups.

Pullups- these will take some time, but after you do the base movements, try time holds from the pullup bar, then try hanging shrugs- i.e. hang from the bar and try to shrug your body up by shrugging your shoulders down and back. when your feeling froggy, try negative, just climb a bench to the up position, and then hang free and try to resist the going down.

good luck, and if you have any questions don't hesitate to ask.

[GonnaGetAGrip]

I meant 155, sorry. It won't let me edit the original post either.

Edit: But it lets me edit this one, strange.

Edited July 4, 2007 by GonnaGetAGrip

[pdfk20]

In our gym you can do assissted pull ups, whereby you dont pull up with all your body weight depending on how much weight you put on the machine, maybe you could do something like that.

Push ups can be done with knees bent if you are struggling here.

[climber511]

At 555# - you need to push back from the table . At 155# - I'd say just start an overall strength program using basic progressive resistance exercises. A program of bodyweight exercises might even be a very good place to start - doing what you can and adding reps etc when possible. Do what you can today and try to add either resistance or reps each time - it's worked for everyone who has stuck with it ever since Milo.

[GonnaGetAGrip]

At 555# - you need to push back from the table . At 155# - I'd say just start an overall strength program using basic progressive resistance exercises. A program of bodyweight exercises might even be a very good place to start - doing what you can and adding reps etc when possible. Do what you can today and try to add either resistance or reps each time - it's worked for everyone who has stuck with it ever since Milo.

How can I progress with that if I can't do 1 rep for a pushup? I try to do the normal one and my arms move a bit but not much

[Alawadhi]

Just train your body (go to a gym for example) and you will be hitting 100 pushups.

[lifesnotfair]

Can you do push-ups on your knees?

If you cannot, try them on your knees, and with your hands elevated (your knees on the floor, and your hands on a platform about 1 feet high, for example, like a chair). You MUST be able to push yourself on your knees and with hands elevated. THen progress to doing them on the knees with hands on floor, and when you can do enough reps on the knees, try the regular ones and you'll see.

For the pullups, do some rowing of any kind, like dumbell rows, and do the lat pulldown machine.. that's what I did.

[Autolupus]

To help progress on pull-ups you could try band assisted, where the band takes some of your weight.

[hab34buy]

Here are my suggestions (whatever their worth ) for the two exercises.

Push-ups

If you are able to do knee push ups, then just as others suggested, do those. If not, then here is a way to work up to those. First grab a pillow or cushion of some kind (you'll see why in a moment). Get in a kneeling position with the cushion under where your face would be if you went straight down. Now without moving your head from overtop of the cushion, lower yourself as slowly as you can to try an make your face touch the cushion. Don't aim to do alot of reps of this, but aim to go as slowly as possible. As this gets easier, move your knees further back. The cushion will help to focus your attention away from smacking your face to the ground as well as help when the inevitable occurs . Basically, repeat till your arms burn.

Pull-ups

I would suggest two different methods, which may or may not be useful depending on where your pull-up bar is located or positioned. One way is to get a chair or something and place it under the area where your bar is placed. Then stand (or kneel etc) on the chair, and make hang-on attempts on the bar, not to pull yourself up, but just to try to stay on. If this is to hard, then get a chair high enough that when you stand (or kneel) you can easily reach the bar. From there you can begin placing a portion of your bodyweight on the bar, and increase this as you grow stronger. Once you are able to do this, then something you can do is begin grasping on to the bar initially with your chin touching, and the chair still below you. The object will be similar to the push-up method where you will try to lower yourself as slowly as possible.

Don't know if the descriptions were very good, but these methods have worked for a few people I know... I believe training at exercises close to the goals helps alot mentally and physically, though an all-around strength routine never hurts . Most importantly, don't ever give up... believe you can and don't let anyone discourage you . It's the journey that makes the destination worthwhile. ~Jw

[tja]

For pullups you could try the supported version, if you can adjust the bar height. First set bar low, so that if you lay on your back, you can just reach the bar. Grab the bar, hold body and legs tight, and pull your chest to the bar so that the only heels stay on floor. Do reps and when it gets easy, move the bar a tad higher. Easy way to progress.

[GonnaGetAGrip]

Can you do push-ups on your knees?

If you cannot, try them on your knees, and with your hands elevated (your knees on the floor, and your hands on a platform about 1 feet high, for example, like a chair). You MUST be able to push yourself on your knees and with hands elevated. THen progress to doing them on the knees with hands on floor, and when you can do enough reps on the knees, try the regular ones and you'll see.

For the pullups, do some rowing of any kind, like dumbell rows, and do the lat pulldown machine.. that's what I did.

Yeah, pushups on my knees are really easy... I just can't do normals.

[t-wehner]

hey, the difference between 555, and 155 is worlds apart. the routine i listed above is still a good start, but the pull up portion, i can adjust that if you need. still do the above program, but i got some other stuff a 155 pound guy can use to help faster.

[honk]

If your ligaments and tendons can take it, do negative chins.