Nederlands | English

Project Sports

Questions and answers about sports

I need some advice on push ups due to surgery and injuries?

4 min read

Asked by: Alan Biggs

What to do if you can’t do a push up?

You need to engage your back and make sure that your shoulder blades are moving correctly to support your shoulders. It will make it a more powerful press.

How do you build up to a push up if you can’t yet do one?

To prepare to do push ups even if you can’t now, try wall push ups. Stand facing a wall, place your hands shoulder-width apart, and bend your elbows to lower your chest to the wall. You can also do dumbbell exercises that build arm strength, such as 1-arm tricep extensions. As you progress, try a knee push up.

What is the safest way to do a push up?

Position. I squeeze the back i tighten my abs. And then i push through the floor. Come all the way. Down tighten my abs squeeze my back. Press through the floor. Come all the way.

What injuries can pushups cause?

However, practicing pushups every day does come with some risks. These include lower back pain, wrist pain, and elbow injury. People can reduce these risks by learning the proper technique for the pushup variations they want to incorporate.

What does it mean if I cant do a pushup?

Reasons for the challenge include joint pain, strength deficiencies and insufficient training. If you struggle with pushups, you have options to strengthen your chest — by being patient with strength development, honing your form or choosing alternative exercises.

How do beginners improve push-ups?

Position you want your scapula. Back so that way the chest is doing most of the work.

How many pushups should a beginner do?

For beginners, start with 2 sets of 5-6 push-ups a day, resting for one minute between sets. Gradually increase the number of reps and sets as you grow stronger.

How many pushups should I do a day?

Many people do more than 300 push-ups a day. But for an average person, even 50 to 100 push-ups should be enough to maintain a good upper body, provided it is done properly. You can start with 20 push-ups, but do not stick to this number. It is important to keep increasing the number to challenge your body.

Can you do push-ups after shoulder replacement?

We encourage our patients to stay as active as possible. However, doing things that place significant stress on the shoulder greater than 25lbs. is discouraged. Things like push-ups or pull-ups or weight lifting greater than our weight restrictions could lead to a wearing-out of the replacement.

Are push-ups OK after rotator cuff surgery?

If you know that you have a rotator cuff problem, or even if you suspect one, it’s best to avoid regular pushups for a while until you fully heal. In the meantime, wall pushups are a great alternative, as is doing pushups on an elevated surface like a counter or aerobic step.

Do you need rest days for push-ups?

Because push-ups work several muscle groups, such as the chest, shoulders, and arms, you need to rest for 2–3 days between push-up workouts. This will allow you to build strength and fully recover.

How long will it take to be able to do a push up?

The length of time you can expect to perform a pushup depends on how often you are training and how much strength you currently possess in your upper body and core. A general rule of thumb is six to eight weeks for someone who has never been able to perform a pushup.

How do you strengthen your arms for push-ups?

Lying flat on your mat with your knees raised and feet flat to the floor, grab a dumbbell in each hand. Bring the dumbbells down to just above your chest and then push up strong until your arms are both fully extended and your dumbbells touch gently. Bring them back down at a slower tempo.

Do knee push ups do anything?

Knee push-ups can improve upper-body strength.



The knee push-up activates muscle groups throughout your upper body, including your triceps, pecs, and shoulders.

How do you do push-ups with bad knees?

It’s like a push-up… but on your knees.

  1. Kneel on the floor.
  2. Extend arms and put hands shoulder-width apart on the floor in front of you.
  3. Tighten abs while you bend arms, lowering your torso until chest grazes the floor.
  4. Push torso back up by straightening arms. Slow and steady, baby.
  5. Rinse and repeat.


Should seniors do push-ups?

Find your perfect squat in our guide to the #1 exercise all older adults should be doing. Pushups: This exercise works the same muscles as the chest press, but it also stretches them while training the core muscles to stabilize your torso and protect your lower back.