Push-Ups: Common Reasons for Difficulty and How to Improve

Why are push-ups hard for me?

Push-ups are a fundamental compound exercise that challenge multiple muscle groups simultaneously, making them difficult for individuals who lack sufficient upper body strength, core stability, shoulder control, or proper technique.

The Core Demands of a Push-Up

The push-up, at its essence, is a moving plank. It requires a harmonious interplay of strength, stability, and neuromuscular control across several key areas of the body. Understanding these demands is the first step in diagnosing why the movement might feel challenging.

• Muscular Strength: The primary movers in a push-up are the pectoralis major (chest), anterior deltoids (front of shoulders), and triceps brachii (back of upper arms). Weakness in any of these muscles will significantly hinder performance.
• Core Stability: A rigid, stable torso is paramount. The rectus abdominis, obliques, and erector spinae must work synergistically to prevent the hips from sagging or piking, maintaining a straight line from head to heels.
• Shoulder Stability: The rotator cuff muscles and scapular stabilizers (e.g., serratus anterior, rhomboids, trapezius) are crucial for controlling the movement of the shoulder blade and joint throughout the exercise, preventing instability or pain.
• Body Control & Coordination: The push-up is a closed-kinetic chain exercise, meaning the hands are fixed while the body moves. This requires coordination between the upper body and core to move as a single unit.

Common Reasons for Push-Up Difficulty

If you find push-ups challenging, it's likely due to one or a combination of the following factors:

• Insufficient Upper Body Strength:
  • Pectoral Weakness: The chest muscles are responsible for the pushing motion. If they are underdeveloped, you'll struggle to press your body away from the floor.
  • Triceps Weakness: The triceps are essential for extending the elbows and locking out at the top of the movement. Weak triceps can lead to an inability to complete the full range of motion or a 'sticking point' at the top.
  • Anterior Deltoid Weakness: While the pectorals are primary, the front of the shoulders assists in the pressing motion.
• Lack of Core Stability:
  • Sagging Hips: If your hips drop towards the floor, it indicates weak core muscles unable to maintain a neutral spine. This puts undue stress on the lower back and reduces the efficiency of the movement.
  • Piking Hips: Conversely, if your hips rise too high, it's often a compensation strategy to reduce the amount of body weight you have to push, indicating insufficient strength in the target muscles.
• Poor Shoulder Health and Stability:
  • Scapular Dyskinetics: Inability to properly protract (push forward) and retract (pull back) the shoulder blades can lead to a less efficient push-up and potential shoulder impingement.
  • Rotator Cuff Weakness: Weakness in these small, stabilizing muscles can lead to shoulder instability, pain, or a feeling of "looseness" during the movement.
  • Limited Shoulder Mobility: Tightness in the chest or shoulders can restrict movement, forcing compensatory patterns.
• Suboptimal Body Alignment and Technique: Even with adequate strength, incorrect form can make push-ups feel much harder and increase injury risk.
  • Hand Placement: Hands too wide or too narrow, or placed too high (above shoulder level) or too low (below chest level), can alter muscle activation and stress joints.
  • Elbow Flare: Allowing elbows to flare out wide (90 degrees to the body) places excessive stress on the shoulder joints rather than distributing load effectively to the chest and triceps. A 45-degree angle is generally safer and more efficient.
  • Neck Position: Looking up or down excessively can disrupt spinal alignment.
  • Lack of Full Range of Motion: Not descending until the chest is close to the floor or not fully extending the elbows at the top means you're not reaping the full benefits of the exercise.
• Body Composition:
  • Higher Body Mass Index (BMI): Simply put, if you have more body weight, you have more weight to push against gravity, making the exercise inherently more challenging.
  • Disproportionate Upper Body to Lower Body Strength: Sometimes, overall strength is good, but the upper body specifically lags behind.
• Neuromuscular Control and Proprioception:
  • Mind-Muscle Connection: Difficulty activating the correct muscles and feeling them work can lead to relying on compensatory movements.
  • Coordination: The ability to coordinate multiple muscle groups to perform a complex movement smoothly.

Strategies to Overcome Push-Up Challenges

To master the push-up, a systematic approach addressing the underlying weaknesses is essential.

• Build Foundational Strength:
  • Incline Push-Ups: Start with your hands on an elevated surface (e.g., wall, bench, sturdy table). The higher the surface, the easier the push-up, as less body weight is being lifted. Gradually lower the incline as you get stronger.
  • Knee Push-Ups: Performing push-ups from your knees reduces the lever arm and the amount of body weight you need to lift. Focus on maintaining a straight line from head to knees.
  • Eccentric Push-Ups: Start in the top push-up position and slowly lower yourself to the floor over 3-5 seconds. You can then reset and repeat. This builds strength in the lowering (eccentric) phase.
  • Assisted Push-Ups: Use resistance bands looped around a power rack and under your chest to provide assistance.
  • Supplemental Exercises: Incorporate exercises like dumbbell bench press, dumbbell overhead press, and triceps extensions to directly strengthen the primary movers.
• Enhance Core Stability:
  • Planks: Master front planks, side planks, and variations to build static core strength. Focus on bracing your core as if preparing for a punch.
  • Bird-Dog: Improves anti-rotation and core control.
  • Dead Bug: Teaches core engagement while limbs move.
• Improve Shoulder Health:
  • Scapular Push-Ups: Performed in a plank position, focus solely on protracting and retracting the shoulder blades without bending the elbows. This strengthens the serratus anterior.
  • Band Pull-Aparts: Strengthen the rhomboids and posterior deltoids, which are crucial for shoulder stability.
  • Face Pulls: Excellent for rotator cuff and upper back health.
• Master Proper Form:
  • Video Yourself: Record your push-ups from the side to identify alignment issues.
  • Focus on a Straight Line: Imagine a straight line from your head to your heels throughout the movement.
  • Elbow Tuck: Keep your elbows tucked to about a 45-degree angle relative to your torso.
  • Full Range of Motion: Aim to bring your chest within an inch or two of the floor and fully extend your arms at the top.
  • Controlled Movement: Avoid rushing. Perform each repetition with control.

Conclusion: Consistency is Key

Push-ups are a fantastic measure of functional strength and body control. If they are hard for you, it's not a personal failing but rather an indication of specific areas that require development. By systematically addressing weaknesses in strength, stability, and technique, and by consistently practicing with appropriate progressions, you will gradually build the capacity to perform this foundational exercise with proficiency and confidence. Patience and persistence are your greatest allies on this journey.