Introduction – Why I Can’t Do Pushups
Why I Can’t Do Pushups has been a frustrating question for many beginners. If you’ve tried again and again but still can’t manage a single full pushup, this guide will help you understand what’s really holding you back.
Ever thought pushups would be easy, only to end up flat on the floor, wondering why your arms gave up? You’re not alone. The first time I tried, I thought it would be a quick win. Instead, I learned the hard way that pushups test more than just muscles — they test patience, form, and consistency. If you’ve ever asked yourself, “Why I can’t do pushups even after trying so many times?”, this article is your complete guide to understanding the real reason and how to finally master them.
The Misconception About Pushups
Pushups look simple — lower yourself and push back up. But this movement engages multiple muscles and demands proper coordination. The misconception is that only strong arms matter. In reality, your core, shoulders, triceps, chest, and glutes all work together to stabilize and lift your body. When any of these are weak or misaligned, pushups feel impossible. So, the problem isn’t just strength — it’s the balance between control, posture, and endurance.
Understanding What Pushups Actually Require
Muscles Involved
Pushups primarily target your pectorals (chest muscles), deltoids (shoulders), and triceps. However, your core and glutes stabilize your body. If your core is weak, your hips drop; if your shoulders lack strength, you’ll feel strain instead of power.
Coordination and Stability
Pushups are a full-body coordination exercise. Every muscle needs to engage in harmony. When your alignment is off, you waste energy, lose stability, and collapse before completing a rep.
Why I Can’t Do Pushups – Common Physical Reasons
Weak Core
This was my biggest obstacle. A weak core leads to sagging hips and extra pressure on the arms. Without a stable base, your pushup crumbles before it even starts.
Poor Arm and Shoulder Strength
Many beginners lack the triceps and shoulder endurance needed to hold body weight. Until these muscles strengthen, completing a full pushup can feel impossible.
Incorrect Posture
If your hands are too wide or your back arches, your muscles don’t engage properly. Proper alignment means your hands are under your shoulders and your body forms a straight line.
Breathing Mistakes
Holding your breath disrupts rhythm and balance. Instead, inhale as you go down and exhale as you push up. This simple rhythm can dramatically improve performance.
The Real Reason Why I Can’t Do Pushups – Mental Barriers
The mind gives up before the body does. Many people stop after a few failed attempts, believing they’re just “not strong enough.” In truth, the fear of failure and impatience are bigger hurdles than weakness. Pushups are a journey — not a one-day challenge.
Step-by-Step Plan to Finally Do a Full Pushup
Step 1: Wall Pushups
Start two feet from a wall, hands flat, and chest in line. Lower yourself slowly and push back. Do 3 sets of 15 reps daily. It builds arm strength safely.
Step 2: Incline Pushups
Use a countertop or sturdy table. You’ll feel more resistance but still manageable. This builds confidence and control.
Step 3: Knee Pushups
Drop to your knees while maintaining straight arms and back. This reduces body weight pressure. Do 3 sets of 10 reps three times a week.
Step 4: Negative Pushups
Start in a full pushup position, lower yourself slowly for 5 seconds, then rest. This strengthens the eccentric phase — where most muscle growth happens.
Step 5: Full Pushup
After 5–6 weeks of steady progress, try a full pushup. Keep your body straight, core tight, and move slowly. Even one perfect rep is a victory.
Why Form Matters More Than Reps
Doing 5 pushups with good form beats doing 15 sloppy ones. Form ensures every muscle is engaged correctly, preventing injury and improving results. Keep your head neutral, shoulders stable, and core tight.
The Importance of Rest and Recovery
Pushing too hard every day leads to fatigue and slow progress. Muscles grow during rest, not during workouts. Give your body at least one day off between sessions to rebuild and strengthen.
Mindset Matters – The Mental Game Behind Pushups
Pushups are as much about confidence as strength. Comparing yourself to others ruins motivation. Everyone starts somewhere — what matters is persistence. Celebrate every small win, like holding a plank longer or doing an extra rep. The real victory lies in consistency.
Nutrition and Recovery: The Secret to Getting Stronger
Fuel your body right. Without proper nutrition, your muscles can’t recover or grow.
Protein: Eggs, chicken, paneer, lentils, tofu
Carbs: Oats, rice, and whole grains for sustained energy
Fats: Nuts, seeds, olive oil for hormone balance
Hydration: Drink water throughout the day
Also, sleep at least 7–8 hours nightly — rest is your body’s repair system.
What to Do If You Still Can’t Do Pushups
If you’ve practiced for weeks but still can’t perform a full pushup, don’t worry. Every body is different. Try these alternatives:
Planks – strengthen your core stability.
Chest Press with Dumbbells – mimics pushup motion.
Resistance Band Pushups – provides upward support.
Record your form occasionally to track small improvements like elbow placement or core engagement.
Common Pushup Mistakes to Avoid
Arching your back, letting hips sag, flaring elbows too wide, rushing through reps, and forgetting to breathe. Correcting these instantly improves efficiency and reduces strain.
Tips to Stay Consistent and Motivated
Schedule pushups into your daily routine. Start small — even 5 wall pushups daily helps. Warm up before every session. Reward yourself for consistency. Track your weekly progress with photos or notes. Motivation may fade, but discipline ensures progress.
The Benefits of Learning Pushups
Once you can do pushups properly, you’ll notice stronger upper body and core, improved posture, increased stamina, enhanced metabolism, and better body confidence. Pushups are more than an exercise — they’re a symbol of resilience.
Conclusion – It’s Not About Strength, It’s About Progress
If you’ve been wondering, “Why I can’t do pushups?”, remember this: it’s not about weakness — it’s about growth. Pushups challenge your mind, body, and patience. Every step, from wall pushups to your first full rep, builds endurance and discipline. When you finally rise from that first pushup, you’ll realize the strength you built wasn’t just physical — it was mental. Keep going, keep learning, and trust the process. You can also learn more here: VeryWellFit – The Push-Up Exercise and Which Millet Has High Protein.
FAQs About Why I Can’t Do Pushups
1. Why can’t I do pushups even though I’m fit?
Even if you exercise, weak triceps or core muscles can make pushups hard. They need multiple muscle groups to work in sync.
2. How long does it take to learn a proper pushup?
Most people can perform a full pushup within 4–8 weeks of consistent training.
3. Are knee pushups effective for beginners?
Yes! They reduce strain while still strengthening chest, arms, and shoulders.
4. Can I do pushups every day?
You can, but rest is essential. Aim for 3–4 times weekly for best recovery.
5. Why do my arms hurt after pushups?
Mild soreness is normal, but sharp pain signals poor form or overtraining.
6. How do I fix my pushup form?
Keep your body straight, core tight, and elbows at a 45° angle.
7. Do pushups help lose weight?
Yes, they burn calories, build lean muscle, and boost metabolism.
8. Why does my back hurt during pushups?
Weak core muscles or poor alignment usually cause it. Strengthen your abs with planks.
9. Can pushups increase my arm size?
Yes, consistent pushups tone and build your triceps and shoulders.
10. What should I eat to improve pushups?
Protein-rich foods, complex carbs, and healthy fats support muscle recovery.
11. Why can’t women do pushups easily?
Women typically have less upper-body strength but can build it through progressive training.
12. Should I use weights to improve pushups?
Light dumbbell exercises complement pushup strength.
13. Is it okay if I only do wall pushups?
Yes, especially if you’re a beginner or have wrist pain. Gradually lower your incline.
14. What are the benefits of pushups?
Better upper-body strength, core stability, and endurance — all without equipment.
15. How do I stay consistent when motivation drops?
Focus on small wins, track your progress, and remind yourself of your goals.
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