View Full Version : Struggling with press ups...


Patty Tanager
10-14-2010, 12:27 PM
(Push ups).

I have quite long arms and not the thickest wrists to be honest.

I struggle a bit with bicep curls, but no were near as bad as press ups.

20 press ups and i'm done :rofl:.

Anyone else in the same boat, and any solutions like different exercises?.

Sorry for all these random threads by the way, just getting back into training and have a lot of questions floating about my brain :D.

sam1222
10-14-2010, 12:43 PM
Check out stew smith's site mate, there's loads of good info and a couple of press up specific routines that will sort your probs out in no time.

Spartacus Sully
10-14-2010, 01:11 PM
(Push ups).

I have quite long arms and not the thickest wrists to be honest.

I struggle a bit with bicep curls, but no were near as bad as press ups.

20 press ups and i'm done :rofl:.

Anyone else in the same boat, and any solutions like different exercises?.

Sorry for all these random threads by the way, just getting back into training and have a lot of questions floating about my brain :D.

press ups are mostly useless(for boxing). they improve your serratus anterior some shoulders a little back and intercostals while they add mass to your chest and biceps. for boxing youd be better off with shrugs and pull ups.

look at it like this, the amount of mass you need to add to your chest and biceps to be good at push ups will take away from your speed.

josh-hill
10-14-2010, 01:17 PM
erm pushups dont touch your biceps. they do your triceps. doing explosive pushups dose help with boxing surely?

Spartacus Sully
10-14-2010, 01:21 PM
erm pushups dont touch your biceps. they do your triceps. doing explosive pushups dose help with boxing surely?

they work both, how do you work one with out the other?

if anything the most stress full moment would be stopping and going the opposite direction working mostly your bicep, well maybe not mostly but the bicep is activated very explosively for that moment.

and explosive are still un benifical as you need more mass on your chest and biceps in proportion to your back/overall weight to do them efficiently and effectively

Sugarj
10-14-2010, 03:08 PM
press ups are mostly useless(for boxing). they improve your serratus anterior some shoulders a little back and intercostals while they add mass to your chest and biceps. for boxing youd be better off with shrugs and pull ups.

look at it like this, the amount of mass you need to add to your chest and biceps to be good at push ups will take away from your speed.


Many professional boxers use pressups in their routine. Some of the fastest boxers do pressups in addition to bench press work. Bruce Lee also swore by the pressup, nothing slow about his hands! Prime Shane Mosley too.....

Pressups dont really add much in the way of mass or bulk because they tend to be a high rep exercise. I've done pressups for many many years and they have certainly not affected my punch speed in single shots or combinations.

Bulky, bodybuilding, low rep training that really builds muscle mass will no doubt affect a boxer's handspeed, but not pressups.

I'd go so far as to say that because Mickey can only do about 20 then it really is an exercise that he should concentrate on and perhaps work upto say 50. To put things in perspective, I would have no fear of sparring anyone who could only do a maximum of 20 pressups. I wouldn't fear their power or be concerned about being manhandled in a clinch. Likewise, it doesn't bode well for multi round endurance.

I'd recommend the pressup very highly to Mickey in addition to several other exercises which work the other areas of the body.

Spartacus Sully
10-14-2010, 03:12 PM
Many professional boxers use pressups in their routine. Some of the fastest boxers do pressups in addition to bench press work. Bruce Lee also swore by the pressup, nothing slow about his hands! Prime Shane Mosley too.....

Pressups dont really add much in the way of mass or bulk because they tend to be a high rep exercise. I've done pressups for many many years and they have certainly not affected my punch speed in single shots or combinations.

Bulky, bodybuilding, low rep training that really builds muscle mass will no doubt affect a boxer's handspeed, but not pressups.

I'd go so far as to say that because Mickey can only do about 20 then it really is an exercise that he should concentrate on and perhaps work upto say 50. To put things in perspective, I would have no fear of sparring anyone who could only do a maximum of 20 pressups. I wouldn't fear their power or be concerned about being manhandled in a clinch. Likewise, it doesn't bode well for multi round endurance.

I'd recommend the pressup very highly to Mickey in addition to several other exercises which work the other areas of the body.


eh some people can find advantages in press ups.

i assume your of average height and wing span while for people that are tall they are severely handicapped in way of leverage.

and they have to build too much mass to do them efficiently for them to be effective.

Sugarj
10-14-2010, 03:18 PM
they work both, how do you work one with out the other?

if anything the most stress full moment would be stopping and going the opposite direction working mostly your bicep, well maybe not mostly but the bicep is activated very explosively for that moment.

and explosive are still un benifical as you need more mass on your chest and biceps in proportion to your back/overall weight to do them efficiently and effectively



The bicep acts as a stabiliser in a tricep exercise such as pressups. This occurs in reverse with bicep exercises such as the curl.

I hope you dont think me disrespectful but have you actually boxed or trained in a boxing gym? I can honestly say I've never come across a boxing gym that doesn't include the pressup/pressup with clap/pressup with squat in their floorwork routines......and I've been doing this decades.

There are plenty of training videos of professionals doing pressups in preparation for fights. Why would you challenge accepted training routines?

Floyd Mayweather senior recommends the use of the twisty pressup handles, so as to mirror the action of the punch. I cant say his boxers have had the most sluggish of handspeed!

Sugarj
10-14-2010, 03:26 PM
eh some people can find advantages in press ups.

i assume your of average height and wing span while for people that are tall they are severely handicapped in way of leverage.

and they have to build too much mass to do them efficiently for them to be effective.


Boxers from the Tommy Hearns physique to the Tyson physique incorporate pressups into their routine.

I'd say that the taller, longer reaching guys probably get a more advantageous stretch on each rep. Granted, the stockier guys do faster reps due to the shortness of their arms. But its all swings and roundabouts.

Not that it matters much, most professional boxers still do them regardless of physique.

Spartacus Sully
10-14-2010, 04:21 PM
Boxers from the Tommy Hearns physique to the Tyson physique incorporate pressups into their routine.

I'd say that the taller, longer reaching guys probably get a more advantageous stretch on each rep. Granted, the stockier guys do faster reps due to the shortness of their arms. But its all swings and roundabouts.

Not that it matters much, most professional boxers still do them regardless of physique.

yes i train in a gym and i dont do push ups.

i dont really do anything other light warm ups like circles and stretches for the arms and legs then shadow box hit the bag hit pads hit the bag shadow box and sit ups.

some times ill spar 2 or 3 rounds after stretching and skip the pads bag shadow at the end.

i dont really follow any gym made routine other then showing up on time for sparring as im not that bad and i seem to improve.

its not like their not helpful but pull ups and shrugs are much more helpful.

push ups can help your back strengthen your shoulders intercostals and serratus anterior and they can also occupy 20 students that also know how to squat for up to 20 mins during a training class with out the coach having to do a damn thing.

its a waste of time and a waste of energy that could be much more wisely used for pull ups and shruggs.

Patty Tanager
10-14-2010, 04:33 PM
I've got them perfect push ups, but i find them even harder than normal push ups :dunno:.

Also what is this shrug you speak of?.

Spartacus Sully
10-14-2010, 04:39 PM
I've got them perfect push ups, but i find them even harder than normal push ups :dunno:.

Also what is this shrug you speak of?.

hold weights in each hand and shrug.

http://www.exrx.net/WeightExercises/TrapeziusUpper/DBShrug.html

Sugarj
10-14-2010, 05:03 PM
yes i train in a gym and i dont do push ups.

i dont really do anything other light warm ups like circles and stretches for the arms and legs then shadow box hit the bag hit pads hit the bag shadow box and sit ups.

some times ill spar 2 or 3 rounds after stretching and skip the pads bag shadow at the end.

i dont really follow any gym made routine other then showing up on time for sparring as im not that bad and i seem to improve.

its not like their not helpful but pull ups and shrugs are much more helpful.

push ups can help your back strengthen your shoulders intercostals and serratus anterior and they can also occupy 20 students that also know how to squat for up to 20 mins during a training class with out the coach having to do a damn thing.

its a waste of time and a waste of energy that could be much more wisely used for pull ups and shruggs.



I wouldn't have said pullups would be any more beneficial to a boxer. I assume that you mean wide arm chinups with a bar? The bicep and lat exercise? Or the barbell upward rowing exercise.....again bicep but with delts work too?

I'd have said the triceps would be more used in straight punching. Of course the biceps act as the primary shock absorbers when landing hooks and uppercuts.

As for shrugs, nothing wrong with them, but in preference to pressups?

For boxing training I think a degree of resistance exercise for all areas of the body is beneficial. Pressups, lighter weighted lat raises (front and back), chinups, squat thrusts, rowing machines, natually abdominal work.

I'd take a fair while to map out my own training schedule, but its fair to say that I dont neglect any muscle areas in resistance training and concentrate on alot of cardio work (running/bag work/skipping/weighted speedball) alot too. Running involves alot of varied distance. I might do a max effort 800 metres one day or anything upto half marathon distance on a dry Saturday afternoon. But I'd never neglect higher rep resistance training.

Well I'm glad you're improving and trust that your training will progress well over time mate.

Spartacus Sully
10-14-2010, 05:12 PM
I wouldn't have said pullups would be any more beneficial to a boxer. I assume that you mean wide arm chinups with a bar? The bicep and lat exercise? Or the barbell upward rowing exercise.....again bicep but with delts work too?


well chin ups are to the chin and work more of the biceps and they are with your palm facing yourself where pull ups are with your palms facing away but the pull up should be done more so to your waist with your body kinda parallel to the ground.

as well the pull ups should be done close grip to work the mainly the lats and not so much the teres major, and close grip to work the triceps and biceps more so equally and have a greater ROM for the whole movement.

and thats just what i do at the gym, i do a good deal at home as well.

Sugarj
10-14-2010, 06:39 PM
well chin ups are to the chin and work more of the biceps and they are with your palm facing yourself where pull ups are with your palms facing away but the pull up should be done more so to your waist with your body kinda parallel to the ground.

as well the pull ups should be done close grip to work the mainly the lats and not so much the teres major, and close grip to work the triceps and biceps more so equally and have a greater ROM for the whole movement.

and thats just what i do at the gym, i do a good deal at home as well.


You are right about the palm inward chin up being a good bicep exercise. The problem with the chin up with your palms out is that in most gyms you wouldn't be able to pull up to your waist because the bar is usually attached to the wall. Surely the rowing machine is a better bet for that movement.

But I've never heard that the best way to do pullups is with a close grip. I'd have said shoulder width or a touch wider to give a better stretch to your lower lat dorsi. But remember the triceps only take a stabilising role in that exercise, it is primarily a bicep/lat exercise.

Spartacus Sully
10-14-2010, 11:11 PM
You are right about the palm inward chin up being a good bicep exercise. The problem with the chin up with your palms out is that in most gyms you wouldn't be able to pull up to your waist because the bar is usually attached to the wall. Surely the rowing machine is a better bet for that movement.

But I've never heard that the best way to do pullups is with a close grip. I'd have said shoulder width or a touch wider to give a better stretch to your lower lat dorsi. But remember the triceps only take a stabilising role in that exercise, it is primarily a bicep/lat exercise.

actually the wide grip tend to build more teres major and minor which puts the mass right under your arm pit.

http://www.realbodywork.com/learn/shoulder/teres.jpg

the close grip works the lats more which are right below the teres major also alot tighter to the body which when mass is added you keep the mass tight to the center and it dosnt effect your rotation speed.

also if you dont allready do pull ups and spend most your time punching youll notice its alot easier to do close grip then wide grip, showing that close is much more closely related to punching then wide grip.

and thats really why they dont do them at a gym, you need to do them in some kind of door way or open space and they usually dont have enough weights and variety of weights for every one to do shrugs...so they just have you do push ups.

Sugarj
10-15-2010, 06:51 AM
actually the wide grip tend to build more teres major and minor which puts the mass right under your arm pit.

http://www.realbodywork.com/learn/shoulder/teres.jpg

the close grip works the lats more which are right below the teres major also alot tighter to the body which when mass is added you keep the mass tight to the center and it dosnt effect your rotation speed.

also if you dont allready do pull ups and spend most your time punching youll notice its alot easier to do close grip then wide grip, showing that close is much more closely related to punching then wide grip.

and thats really why they dont do them at a gym, you need to do them in some kind of door way or open space and they usually dont have enough weights and variety of weights for every one to do shrugs...so they just have you do push ups.



We could go on and on but I've always found, and I believe its widely known that the wide arm chinup or lat pulldown is a superb lat exercise, possibly the best. I go on what I've read as well as with the results in my own physique and I'm talking the best part of two decades training .

The ease at which you do close grip as opposed to wide grip has nothing to do with punching or boxing, it is largely down to the development of your lat muscles (as both work the biceps and use the triceps as stabilisers) and I cant say that the close grip chinup or lat pulldown is anywhere near as effective.

But I'm delighted that you're so keen on the subject and interested in muscle groups, you'll find out what works in your own physique as you train over the months and years. But I'd read up too, a few of your theories dont seem to concur with what I've read.

All the best mate and enjoy your training.

Spartacus Sully
10-15-2010, 07:48 AM
We could go on and on but I've always found, and I believe its widely known that the wide arm chinup or lat pulldown is a superb lat exercise, possibly the best. I go on what I've read as well as with the results in my own physique and I'm talking the best part of two decades training .

The ease at which you do close grip as opposed to wide grip has nothing to do with punching or boxing, it is largely down to the development of your lat muscles (as both work the biceps and use the triceps as stabilisers) and I cant say that the close grip chinup or lat pulldown is anywhere near as effective.

But I'm delighted that you're so keen on the subject and interested in muscle groups, you'll find out what works in your own physique as you train over the months and years. But I'd read up too, a few of your theories dont seem to concur with what I've read.

All the best mate and enjoy your training.

sorry i only got 9 years training under my belt 2 years of which were doing gymnastics.....

a chain is only as strong as its weakest link, even if that link is a stabalizer its still going to be the weakest link and the point that is taking the most stress.

if all you do is work the first 10 degrees range of motion because your doing wide your gonna get a back like this:

http://4.bp.blogspot.com/_SiD8FLURufE/THkngmD2pjI/AAAAAAAACS4/x_Otpif28e8/s400/ronnie-coleman.jpg

or you can go close grip and get a back like this:

http://static.boxrec.com/wiki/thumb/2/25/Dempsey.Jack.Back2.jpg/250px-Dempsey.Jack.Back2.jpg

Sugarj
10-15-2010, 10:42 AM
sorry i only got 9 years training under my belt 2 years of which were doing gymnastics.....

a chain is only as strong as its weakest link, even if that link is a stabalizer its still going to be the weakest link and the point that is taking the most stress.

if all you do is work the first 10 degrees range of motion because your doing wide your gonna get a back like this:

http://4.bp.blogspot.com/_SiD8FLURufE/THkngmD2pjI/AAAAAAAACS4/x_Otpif28e8/s400/ronnie-coleman.jpg

or you can go close grip and get a back like this:

http://static.boxrec.com/wiki/thumb/2/25/Dempsey.Jack.Back2.jpg/250px-Dempsey.Jack.Back2.jpg



Hee hee, I'd say my back looks more like the bottom picture and with the rarest of exceptions I've only ever done wide grip lat pulldowns or wide grip pullups........

It'd take some serious lifting to get like the guy from the top pic, wide arm chinups wont give you anything like that sort of muscular development without having serious weights strapped to you. That coupled with every borderline legal suppliment, a crackers diet and possibly some steroid abuse too. Ha ha

Jack3d
10-15-2010, 07:39 PM
People with long limbs will always have a harder time doing pressing movements, that's just the way it is. Your longer limbs create a longer Range of Motion.

If you want to get better at push ups, the easiest solution is to just do more push ups.


press ups are mostly useless(for boxing). they improve your serratus anterior some shoulders a little back and intercostals while they add mass to your chest and biceps. for boxing youd be better off with shrugs and pull ups.

look at it like this, the amount of mass you need to add to your chest and biceps to be good at push ups will take away from your speed.

Tell me how are pull ups and shrugs more beneficial that push up to a boxer?

Push Ups also, require core stabilization while performing it, and there is certainly no harm in strengthening your core.

Boxers need to start doing Olympic and Powerlifts.

Darkstranger
10-15-2010, 08:24 PM
Boxers need to start doing Olympic and Powerlifts.

This!

Deadlift, Squat, Bench, Row, Standing Overhead Press

Cleans, Clean n Jerk and Power Snatches

Push ups aren't great for mass or strength, they're used for general conditioning and stamina.

Spartacus Sully
10-16-2010, 01:48 AM
Tell me how are pull ups and shrugs more beneficial that push up to a boxer?

Push Ups also, require core stabilization while performing it, and there is certainly no harm in strengthening your core.

Boxers need to start doing Olympic and Powerlifts.

they are more beneficial because their main target and synergysits dont target the major pec muscle group while working the important muscles involved in push ups. like shoulders back serratus anteiror traps neck forearms intercostals and lats plus other good muscles like the erector spinale muscle group.

push ups work your core....good for them

sooo then do some planks with the shrugs and pull ups.....reguardless of how much extra work you have to do to work the same muscles as long as your not targeting the major pec muscle group then you will be much better off then push ups.

and really the core should get more then enough exercise just from running boxing situps and having people punch you in the stomach.

alza1988
10-16-2010, 06:40 AM
Do 1 arm ones and 1 arm elbow in .If u struggle on the floor start on a bench elbow out first it's easier .12 to 15 reps for strength endurance , 3 sets .
http://beastskills.com/OneArmPushup.htm

Trick
10-16-2010, 04:08 PM
Pull-ups are probably the best upperbody exercise for a boxer- but claiming pushups are useless is just dumb. Doing pushups all day isn't going to make you the champ, but they can be used well. Also, clapping and one-arm pushups are useful for a boxer. I challenge anyone to find me a trainer who isn't 100 years old who disagrees with that. Personally, I find any "boxer" who claims an exercise is "useless" just says so because they suck at them. There are very few "useless" exercises for a fighter, and fewer useless muscles. Oh also, OP if you want to add some variety and challenge (without adding much more emphasis on the chest), try doing them on your knuckles or fingertips- both great for a fighter. That is if we can all agree that fists are important in boxing.