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. ☀️
