As you’ve been progressing through your push–up workouts, you may have noticed that they’re gradually becoming much more challenging.
Have you ever stopped to think why this might be the case? Is this something that is normal or should you be concerned?
Working out can be challenging, and push ups are not an exception. Have you noticed that your push ups are suddenly getting more difficult? Could it be your form, technique, or are you pushing yourself too hard? How can you reduce the difficulty of your push–ups? There could be several explanations for why your push–ups are getting more difficult. Let‘s explore a few of them here in this post.
There are several reasons why push-ups might be getting harder. Push-ups are a full-body exercise that recruit many muscles, making them challenging even for those who are relatively fit. As you progress with push-ups, it’s normal for them to become more difficult as you build strength and your form improves. joint pain can make push-ups more challenging, as can strength deficiencies and insufficient training. When your muscles are loose or not engaged properly, it can make it much harder to lift your own body weight during a push-up. Doing push-ups every day without proper rest and recovery can lead to overuse injuries and decreased performance. Finally, poor form during the exercise can make push-ups feel more difficult, as it can cause energy leaks and make it harder to engage the right muscles.
Push-ups are a full-body exercise that recruits many muscles,
Push-ups are a compound exercise that works multiple muscle groups, including the chest, shoulders, triceps, core, and even the legs.
As a result, push-ups require strength and coordination from various muscles throughout the body, making them a challenging exercise even for those who are relatively fit.
As you progress with push-ups, your muscles become stronger and your form improves, which means that you can engage more muscle fibers and generate more force with each repetition.
This increased muscle activation and force production make the exercise more challenging, even though the movement itself remains the same.
As your form improves, you may find that you are engaging more muscles in a more coordinated and efficient manner, which can also make the exercise feel more difficult.
Push-ups are a great exercise for building strength and endurance, but they can be challenging, especially as you progress and your muscles adapt to the demands of the exercise.
Here’s a chart table of the primary muscles worked during push-ups:
|Muscle Group||Specific Muscles Worked|
|Chest||Pectoralis major and minor|
|Core||Rectus abdominis, transverse abdominis, and obliques|
|Back||Trapezius, rhomboids, and erector spinae|
|Hips||Gluteus maximus and medius|
|Legs||Quadriceps, hamstrings, and calf muscles|
Push-ups are a compound exercise that work multiple muscle groups simultaneously, making them a great exercise for building overall strength and improving your fitness level. By targeting these specific muscles, push-ups can help improve your posture, increase upper body and core strength, and enhance overall endurance. Keep in mind that proper form and technique are crucial for maximizing the benefits of this exercise and minimizing the risk of injury.
Joint pain can make push-ups more challenging.
Joint pain can make push-ups more difficult because it can limit your range of motion and make it uncomfortable to put weight on your hands and wrists.
This can make it harder to perform the exercise with proper form and engage the right muscles. In addition, if you have strength deficiencies or have not trained properly, it can be challenging to perform push-ups.
For example, if you have weak chest or tricep muscles, you may not be able to perform many repetitions or may struggle to maintain proper form.
Insufficient training can also lead to muscle imbalances or weaknesses that can make push-ups more difficult.
This is why it’s important to gradually build up your strength and conditioning through proper training and exercise selection.
By addressing any strength deficiencies and improving your overall fitness level, you can make push-ups easier and more effective as an exercise.
Here’s a chart table with potential reasons why joint pain, strength deficiencies, and insufficient training can make push-ups more challenging and how to address them:
|Issue||Potential Reason||Potential Fix|
|Joint Pain||– Arthritis
|– Modify the push-up by performing them on an elevated surface or with knees on the ground
– Incorporate exercises that target the affected joint, such as wrist or shoulder mobility exercises
|Strength Deficiencies||– Weak upper body
– Poor core stability
– Lack of lower body strength
|– Incorporate exercises that target the specific muscle group, such as chest presses or planks
– Gradually increase the number of push-ups done each workout to build strength
|Insufficient Training||– Inconsistent workout routine
– Lack of targeted exercises
|– Incorporate push-ups into a consistent workout routine, aiming for at least 2-3 times per week
– Incorporate variations of push-ups and exercises that target the same muscle groups to build strength
By addressing these issues and implementing potential fixes, you can make push-ups easier and more effective, even if you experience joint pain or have strength deficiencies. Remember to listen to your body and seek medical advice if necessary before starting or continuing an exercise routine.
Push-Up can get harder when your muscles are loose or not engaged properly.
When your muscles are loose or not properly engaged during a push-up, it can make the exercise more difficult.
This is because the muscles that are responsible for stabilizing your body and generating force during the exercise are not being used effectively.
For example, if your core muscles are not engaged, your hips may sag, and your lower back may arch during the exercise.
This can make it harder to maintain proper form and can take the focus away from the chest, shoulder, and tricep muscles that are supposed to be working.
Similarly, if your chest and tricep muscles are not properly engaged during the exercise, you may not be able to generate enough force to lift your own body weight.
This can make the exercise feel more challenging and can limit your progress. Proper muscle engagement and activation are crucial for performing push-ups effectively and efficiently.
By focusing on proper form and engaging the right muscles during the exercise, you can make push-ups easier and more effective as an exercise.
Here’s a chart table with potential muscles that may not be properly engaged during push-ups and how to fix them:
|Poorly Engaged Muscle||Potential Fix|
|Core muscles (abdominals, obliques, and lower back)||– Focus on engaging your core muscles throughout the exercise to maintain proper form
– Incorporate exercises that target the core muscles, such as planks or Russian twists
|Glutes||– Squeeze your glutes throughout the exercise to help keep your body in a straight line
– Incorporate exercises that target the glutes, such as lunges or hip bridges
|Triceps||– Focus on engaging your triceps to help keep your elbows in during the exercise
– Incorporate exercises that target the triceps, such as triceps dips or overhead triceps extensions
|Chest muscles||– Focus on engaging your chest muscles to help lower and lift your body
– Incorporate exercises that target the chest muscles, such as chest presses or flyes
By addressing these poorly engaged muscles and implementing potential fixes, you can improve your form and make push-ups easier and more effective.
Remember to focus on engaging the right muscles and maintaining proper form to maximize the benefits of this exercise.
Doing push-ups without proper rest and recovery.
Doing push-ups every day without proper rest and recovery can lead to overuse injuries and decreased performance.
Push-ups are a high-intensity exercise that can cause stress on the muscles, joints, and connective tissues.
When you perform push-ups, you create micro-tears in the muscle fibers, which then repair and adapt to become stronger.
However, if you don’t allow enough time for rest and recovery, these micro-tears can accumulate and lead to overuse injuries like tendinitis or muscle strains.
if you don’t allow enough time for your muscles to recover, you may experience decreased performance during your workouts.
This can result in a plateau in strength or even a decrease in performance over time.
To avoid overuse injuries and maximize your performance, it’s important to give your muscles enough time to recover between workouts.
This can include taking rest days, alternating muscle groups, and incorporating recovery techniques like stretching, foam rolling, or massage.
By allowing your muscles to recover properly, you can avoid injuries, improve your performance, and continue to make progress with push-ups over time.
Here’s a chart table with potential reactions of the body when not allowing for proper rest and recovery between push-up workouts:
|Overuse injuries||– Strains or sprains in the muscles or joints
– Tendinitis or bursitis
– Stress fractures or bone spurs
|Decreased performance||– Decreased strength and endurance
– Plateau in progress or lack of progress
– Increased risk of injury due to muscle fatigue
|Muscle soreness and fatigue||– Delayed Onset Muscle Soreness (DOMS)
– Decreased ability to perform other exercises or daily activities
– Increased risk of injury due to lack of proper muscle recovery
By allowing for proper rest and recovery between push-up workouts, you can help prevent these potential consequences and improve your overall performance and progress.
Remember to listen to your body and allow for rest days, hydration, and proper nutrition to support muscle recovery and growth.
Poor form during the exercise.
Poor form during the exercise can make push-ups feel more difficult as it can cause energy leaks and make it harder to engage the right muscles.
When you perform push-ups with poor form, you may be wasting energy and not using the right muscles effectively.
For example, if your hands are too far apart or too close together, it can put unnecessary stress on your wrists and shoulders, and make it harder to engage your chest and tricep muscles properly.
Similarly, if your hips are too high or too low, it can cause energy leaks and make it harder to stabilize your body and engage your core muscles.
Poor form can also put unnecessary stress on your joints and connective tissues, which can increase your risk of injury. To make push-ups easier and more effective, it’s important to focus on proper form and technique.
This can include keeping your hands shoulder-width apart, keeping your body in a straight line, and engaging your core and glute muscles for stability.
By using proper form, you can make push-ups feel easier, use the right muscles effectively, and avoid unnecessary stress on your joints and connective tissues.
So, Here’s a chart table with potential form issues during push-ups and how to fix them:
|Form Issue||Potential Fix|
|Arching the back||– Engage your core muscles to keep your body in a straight line
– Lower your body until your chest touches the ground, rather than just lowering your head
|Drooping the head||– Keep your head in line with your spine
– Focus on a spot on the ground a few inches in front of you to keep your neck in a neutral position
|Flaring the elbows||– Keep your elbows close to your body, at a 45-degree angle
– Focus on engaging your triceps to help keep your elbows in
|Sagging the hips||– Engage your core muscles to keep your body in a straight line
– Lower your body until your chest touches the ground, rather than just lowering your hips
|Pushing the hips up||– Engage your core muscles to keep your body in a straight line
– Focus on engaging your chest and triceps, rather than using your hips to push up
|Moving the hands||– Keep your hands in line with your shoulders throughout the exercise
– Avoid moving your hands forward or backward as you push up
|Poor hand placement||– Place your hands shoulder-width apart, with your fingers pointing forward
– Experiment with different hand placements to find what works best for you
|Collapsing the shoulders||– Engage your shoulder blades by pulling them down and back
– Focus on keeping your shoulders away from your ears throughout the exercise
|Lack of full range of motion||– Lower your body until your chest touches the ground
– Fully extend your arms at the top of the push-up
|Holding the breath||– Inhale as you lower your body
– Exhale as you push up
By addressing these form issues and implementing potential fixes, you can improve your form during push-ups and make the exercise easier and more effective. Remember to focus on engaging the right muscles and maintaining proper form to maximize the benefits of this exercise.
Here’s a chart table with 20 scenarios and potential fixes to make push-ups easier and more effective:
|Lack of variety in workout routine||– Incorporate variations of push-ups, such as wide-grip or diamond push-ups
– Use equipment like resistance bands or weighted vests to add resistance and challenge
|Muscle fatigue||– Take rest days in between workouts
– Alternate muscle groups to allow for recovery
– Incorporate stretching or foam rolling to help with muscle recovery
|Improper muscle engagement||– Focus on engaging the right muscles during push-ups
– Use cues such as “squeeze your glutes” or “engage your core” to help with muscle activation
|Overuse injuries||– Take time off from push-ups to allow for recovery
– Incorporate lower-impact exercises that target similar muscle groups, such as bench presses or chest flyes
|Poor form||– Focus on proper form and technique during push-ups
– Seek guidance from a personal trainer or fitness professional to ensure proper form
– Use mirrors or video recordings to check form and make adjustments
|Lack of warm up||– Incorporate a warm-up routine before doing push-ups, such as jogging or jumping jacks
– Use dynamic stretching to warm up the muscles and joints
|Lack of progression||– Gradually increase the number of push-ups you do each workout
– Incorporate more challenging variations of push-ups as you progress
|Stress or lack of sleep||– Manage stress levels with relaxation techniques, such as meditation or deep breathing
– Aim for 7-9 hours of sleep each night to aid in muscle recovery and performance
|Poor nutrition||– Ensure you’re getting enough protein to aid in muscle recovery and growth
– Eat a balanced diet with plenty of fruits and vegetables to provide energy and nutrients for workouts
|Weak upper body||– Incorporate exercises that target the chest, triceps, and shoulders, such as dumbbell presses or overhead presses
– Use resistance bands or machines to build upper body strength
|Poor breathing technique||– Focus on inhaling as you lower your body and exhaling as you push up
– Take deep breaths and exhale fully to help with muscle activation
|Low mobility in wrists or shoulders||– Incorporate exercises to improve wrist or shoulder mobility, such as wrist circles or shoulder rolls
– Use push-up handles or modify the exercise to reduce stress on the joints
|Incorrect hand placement||– Ensure your hands are shoulder-width apart and aligned with your shoulders
– Experiment with different hand placements to target different muscle groups
|Poor core stability||– Incorporate exercises that target the core, such as planks or Russian twists
– Focus on engaging your core during push-ups to improve stability
|Soreness or injury in other muscle groups||– Take time off from push-ups to allow for recovery
– Incorporate exercises that target other muscle groups to reduce stress on the affected area
|Distractions or lack of focus||– Find a quiet environment to do push-ups
– Focus on your breathing and form during the exercise
|Lack of motivation||– Set goals and track progress to stay motivated
– Find a workout partner or join a fitness class for accountability and support
|Poor posture||– Incorporate exercises that target posture, such as rows or face pulls
– Focus on keeping your body in a straight line during push-ups
|Lack of confidence||– Start with modified push-ups or use a wall to assist with the exercise
– Gradually work up to full push-ups as you build strength and confidence
By addressing these scenarios and implementing potential fixes, you can make push-ups easier and more effective, and continue to make progress with this exercise over time.
In conclusion, push-ups can feel harder over time due to a variety of factors.
These include a lack of variety in your workout routine, muscle fatigue, improper muscle engagement, overuse injuries, and poor form.
When you perform push-ups frequently without introducing new challenges, your muscles may become accustomed to the exercise and struggle to make progress.
Additionally, if your muscles are fatigued or not properly engaged during the exercise, it can make push-ups feel more difficult.
Overuse injuries and poor form can also contribute to the difficulty of push-ups, as they can cause unnecessary stress on your joints and connective tissues and make it harder to engage the right muscles effectively.
To make push-ups easier and more effective, it’s important to vary your workout routine, allow enough time for rest and recovery, focus on proper muscle engagement and form, and listen to your body for signs of fatigue or injury.
By addressing these factors, you can continue to make progress with push-ups and improve your overall strength and fitness.