Forums Discussions Arm Strength

  • Arm Strength

    Posted by Papermoon on February 12, 2010 at 3:12 am

    I’m trying to gain some arm strength but am having difficulty with it. With Pole-ups, I can jump and hold myself up, but I can’t get that initial muscle action to actually pull myself up. And in trying to do push ups, my arms are just so weak when I try to do push-ups properly. I either can’t go down far enough to get a great effect from it or my arms get weak and I just fall flat on my face.

    If that made any sense at all, does anyone have any advice on better ways to build arm strength or how I can work on building the right kind of strength to do pole-ups better?

    Papermoon replied 14 years, 3 months ago 3 Members · 3 Replies
  • 3 Replies
  • Veena

    February 12, 2010 at 4:26 am

    Please try not to jump into a pole up or pole hold. The pole hold should be done from standing, no jumping needed for that one, the pole up, you can stand of tippy toes if you want.

    The major muscles you use for a pole up are: upper back, and biceps, to put it simple.

    The major muscles you use for a push up are: Chest, and triceps…now its a lot more complex than that but if you try to focus on where you should feel the muscle working this can help.

    To decrease the intensity of a push up a bit, try doing wall push ups to start with. You want the same position as a floor push up (military/boy) push ups not knees bent! SLOWLY lower your body towards the wall, then press back to the start position nice and strong. Check your form and make sure the hands are not too high, low or close together. YOu should feel this on your chest, front of the shoulder and back of the arm (triceps).

    If your using the online lessons, be sure your working on the pole tricep push too, this is basically a wall push up!!

    For the pole up, try working on the Pole Hold first… if you haven’t already. Then from the pole hold, SLOWLY release the tension and lower out of the hold by letting the arms extend……DON’T just allow your body to DROP down, lower down with slow, control. You should feel this along your upper back, and front of arms/biceps. Stand back up and repeat.

  • FreeTheSun

    February 12, 2010 at 4:36 am

    another good one I found helped and is a bit more fun than normal push-ups is Sun Saluations. There are tons of sites on the web that describe doing them and how to make them easier if you can’t go full out for all the parts yet.

    Or my sis liked these hindu push-up things which are similar but not as many poses

    Veena’s suggestion of doing push-ups on the wall is really handy for easing into push-ups then you can slowly take it down using a counter, couch, etc till your on the floor.

  • Papermoon

    February 13, 2010 at 3:17 am

    Alright, I’ll try these things. Thank you

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