Do instructors allow female students in their classes to do "half push ups" (with their knees on the ground) or do they have to do the full push ups the same as the male students?
Also is there a physiological reason for women to not do full push ups or is it just the musculature of females means a lower maximum potential of upper body strength?
I have received mixed messages from my instructors on this. The head instructor of the academy accepts me doing the half push ups when I train with him. However one of my local instructors now insists I do full push ups. I don’t mind doing full push ups but I find there is no way I can do the number of reps at the speed expected if I am doing full ones, especially on my knuckles. However, doing half pushups I can keep to the count and complete the reps. I still feel as though I have had a workout doing it this way, so I don’t just think of it as an easy way out.
At home I have been trying to build up my strength doing full push ups but I feel there is a real plateau there for me and that my upper body strength just can’t quite stretch that far.
What do other people (especially female MA practitioners) think? Are half pushups for whimps? Or is there a point at which I can say, sorry, that is beyond my physical capabilities and I will substitute the next best thing and still push the limits of my fitness, but doing a slightly "easier" version of the exercise?
Ged17
push ups
Moderator: Available
push ups
Well, as a older brown belt I was ashamed to admit that I couldn't do push-ups at all...I had cheated so long and my weight was too much for my limited strength.
My strategy was to struggle to do one or two in the time the others did ten and kept this up for years with no strength gains at all. Then I quit, and went to doing as many as I could from my knees and I found that this did increase my strength and I did progress.
It took a long time but now I can do an average amount for my age from the traditional posture, tho I'm still no champion!
So even guys have this problem sometimes. If anyone in my class can't do knee push-ups, I let them lean on a piece of furniture or a wall and do them there - success breeds success, failure doesn't.
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The Fighting Old Man
My strategy was to struggle to do one or two in the time the others did ten and kept this up for years with no strength gains at all. Then I quit, and went to doing as many as I could from my knees and I found that this did increase my strength and I did progress.
It took a long time but now I can do an average amount for my age from the traditional posture, tho I'm still no champion!
So even guys have this problem sometimes. If anyone in my class can't do knee push-ups, I let them lean on a piece of furniture or a wall and do them there - success breeds success, failure doesn't.
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The Fighting Old Man
-
Gilbert MacIntyre
- Posts: 191
- Joined: Sat Jan 08, 2000 6:01 am
- Location: Sydney, NS, Canada
push ups
ged, anytime a female comes to our Dojo and does half push-ups I walk over and point out to the class that she is doing half push-ups. Then I tell her she is the only person in the room doing so. She then usually says that women can't do full push-ups.
That's when I point out that every other female in the place is doing full push-ups. Our classes in kick boxing are at least 50% female. I haven't had one female yet that couldn't do the full push-up.
By the way the "pointing out" is done in a tongue in cheek sort of a way. So nobody feels embarrassed.
Gilbert.
That's when I point out that every other female in the place is doing full push-ups. Our classes in kick boxing are at least 50% female. I haven't had one female yet that couldn't do the full push-up.
By the way the "pointing out" is done in a tongue in cheek sort of a way. So nobody feels embarrassed.
Gilbert.
push ups
It's also hard to do a full push up if you're not doing proper technique.
And, since there's about a hundred ways to do a push up there are lots of mixed messages on how it "should" be done. So make sure you get a clear explaination from your teacher on the kind of push ups they want done and what the proper form is.
There's no shame in starting at half push ups. I'd offer to you to start seeing how many "regular" onces you can do and then fall into the half reps until the count is over. If you keep this up you should be able to add to the number of full push ups you do.
Also, make sure your shoulders are pulled down so you're using as much of your body as possible.
Proper form is way more important than # of reps.
Dana
ps
When I teach we don't do push-ups, we do static bridge excercises. Which I've found to help me with my overall strength way more than push ups ever did.
And, since there's about a hundred ways to do a push up there are lots of mixed messages on how it "should" be done. So make sure you get a clear explaination from your teacher on the kind of push ups they want done and what the proper form is.
There's no shame in starting at half push ups. I'd offer to you to start seeing how many "regular" onces you can do and then fall into the half reps until the count is over. If you keep this up you should be able to add to the number of full push ups you do.
Also, make sure your shoulders are pulled down so you're using as much of your body as possible.
Proper form is way more important than # of reps.
Dana
ps
When I teach we don't do push-ups, we do static bridge excercises. Which I've found to help me with my overall strength way more than push ups ever did.
push ups
Half push ups are a perfectly legitimate method of conditioning for anyone, adults, children, male and female. Using correct form (a straight body from shoulders to knees) you are still using the same muscle groups. I had read once that a full push up is lifting 60% of your body weight while a half push up is lifting 40% of your body weight. To me that half push up is still a great conditioning technique. You are accomplishing the same muscle development and strength. The half push up does not "bulk up" the muscles, but a well rounded athlete in the martial arts is not looking for bulk. The martial artist needs muscles conditioned for speed and strength, the bulk only gets in the way. We let the students chose the push up style with which they are comfortable as long as it is in correct form.
I am a bit surprised at a couple of the responses already given on this thread that imply anything less then a full push is less a work out, and to bring attention to (in humor?) anyone chosing a different style push up does not sound like a training environment that is encouraging or positive.
Full Push ups are a real challenge and I certainly admire those that can whip them out but I would never require anyone to do them especially if they are struggling with them. Full push ups put a tremendous strain on the shoulders and the wrists (when on the front knuckles). And it takes time to build up the conditioning to do a full push up on the knuckles for an extended period. Other then the discouragment it creates when someone feels they "have to keep up", you create a situation where injuries can occur.
I would rather have students slowly work up their conditioning and strength, feel they are progressing, keep the environment positive and encouraging and bring attention to their achievments and would never care if it was all accomplished with only doing a half push up.
BB
I am a bit surprised at a couple of the responses already given on this thread that imply anything less then a full push is less a work out, and to bring attention to (in humor?) anyone chosing a different style push up does not sound like a training environment that is encouraging or positive.
Full Push ups are a real challenge and I certainly admire those that can whip them out but I would never require anyone to do them especially if they are struggling with them. Full push ups put a tremendous strain on the shoulders and the wrists (when on the front knuckles). And it takes time to build up the conditioning to do a full push up on the knuckles for an extended period. Other then the discouragment it creates when someone feels they "have to keep up", you create a situation where injuries can occur.
I would rather have students slowly work up their conditioning and strength, feel they are progressing, keep the environment positive and encouraging and bring attention to their achievments and would never care if it was all accomplished with only doing a half push up.
BB
push ups
I quote:
"When I teach we don't do push-ups, we do static bridge excercises. Which I've found to help me with my overall strength way more than push ups ever did."
Dana
I would be interested in how you do these static bridge exercises. Can you provide some more details?
Thanks
GED
"When I teach we don't do push-ups, we do static bridge excercises. Which I've found to help me with my overall strength way more than push ups ever did."
Dana
I would be interested in how you do these static bridge exercises. Can you provide some more details?
Thanks
GED
push ups
2 types
1. On your back - lift your heels and your head 1" off the ground & hold this position. Make sure your hips are rolled up so your lower back is on the ground.
When you can hold 1" for about 5 minutes - go to 2", then 3, etc. When you can hold 6" for 5 minutes you're ready for the chairs. Put your shoulders on one chair and your heels on the other. The eventual goal (EVENTUAL) is to have your heels on one chair and just the back of your head on the other. (I'm not there...yet.)
2. On your stomach. pull your shoulder's down put your elbows & forearms on the ground (you can either makes fists or put your palms flat on the ground making a little triangle with your index fingers & your thumbs. Now pick up your body until just your toes & your forearms are on the ground. Keep your chin down & your hips low so your back is completely flat.
Hold as long as you can - start with 30 seconds - move up until 5 minutes. Once you can do it for 5 minutes come up off your forearms and hold yourself on your palms - then your fingertips, then fewer fingertips. A word of caution here - don't start out on your fingertips unless you've already done some fingertip training. Dr. Yang Jwing Ming warns you can hurt your eyes. Some sort of chinese medicine principal - I can't say either way but I'll share the warning.
I got both of these excercises from Dr. Yang Jwing Ming's "Essence of Shaolin White Crane". http://www.ymaa.com - look under "books"
Just to let you know where I am - for the 1st one I can hold my heels up at 2" for 3 minutes & on the 2nd one I can do it with my palms on the ground for 2 minutes. With fists I can hold it for about 5.
hope this helps - I'll try to link to some picts if I can find them.
I have no idea if these exercises fit into any sort of good theoretical training, they are ones that work for me & have greatly improved my lower back, chest, lats, neck, & abdominal strength.
Dana
1. On your back - lift your heels and your head 1" off the ground & hold this position. Make sure your hips are rolled up so your lower back is on the ground.
When you can hold 1" for about 5 minutes - go to 2", then 3, etc. When you can hold 6" for 5 minutes you're ready for the chairs. Put your shoulders on one chair and your heels on the other. The eventual goal (EVENTUAL) is to have your heels on one chair and just the back of your head on the other. (I'm not there...yet.)
2. On your stomach. pull your shoulder's down put your elbows & forearms on the ground (you can either makes fists or put your palms flat on the ground making a little triangle with your index fingers & your thumbs. Now pick up your body until just your toes & your forearms are on the ground. Keep your chin down & your hips low so your back is completely flat.
Hold as long as you can - start with 30 seconds - move up until 5 minutes. Once you can do it for 5 minutes come up off your forearms and hold yourself on your palms - then your fingertips, then fewer fingertips. A word of caution here - don't start out on your fingertips unless you've already done some fingertip training. Dr. Yang Jwing Ming warns you can hurt your eyes. Some sort of chinese medicine principal - I can't say either way but I'll share the warning.
I got both of these excercises from Dr. Yang Jwing Ming's "Essence of Shaolin White Crane". http://www.ymaa.com - look under "books"
Just to let you know where I am - for the 1st one I can hold my heels up at 2" for 3 minutes & on the 2nd one I can do it with my palms on the ground for 2 minutes. With fists I can hold it for about 5.
hope this helps - I'll try to link to some picts if I can find them.
I have no idea if these exercises fit into any sort of good theoretical training, they are ones that work for me & have greatly improved my lower back, chest, lats, neck, & abdominal strength.
Dana
