Too Many Push-Ups?

Discussion in 'Health & Fitness' started by Champs990411, Mar 17, 2012.

  1. Champs990411

    Champs990411 Rookie

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    For the body and physiology experts:

    My upper body resistance work is alternating days of 150-200 push-ups and 50 pull-ups, give or take.

    What imbalances and injuries am I risking with respect to tennis?

    Thanks.
     
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  2. NJ1

    NJ1 Professional

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    You should get no injuries from that, it's pretty par for the course unless your wrists are hurting. But remember to do some leg work, core and varied cardio if you want balance.
     
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  3. Devilito

    Devilito Hall of Fame

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    Pushups are pretty low impact but one thing is keep the reps smooth and not too fast. If you go too fast and are jerky / sudden on the down-up movement you risk straining your triceps tendon.
     
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  4. SuperDuy

    SuperDuy Hall of Fame

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    I do my pushups on my knuckles. Used to do them with palms on the ground but my wrists had problems after that.
     
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  5. USERNAME

    USERNAME Professional

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    get pushup bars or do what I do, use dumbbells as bars. It will save your wrists. Ive also been told when I was younger not to go too deep because it puts more strain on the shoulders, I still however do extended pushups.
     
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  6. Ramon

    Ramon Hall of Fame

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    I see no problems with that workout with respect to tennis. You are working your chest, back, deltoids, traps, triceps, biceps, and forearms. So I think you have the major upper-body muscles covered. I certainly find push-ups to be a lot easier than pull-ups, so the ratio of push-ups to pull-ups is not surprising. You could also make the push-ups harder by tying weight to your back or elevating your feet.

    You're obviously in very good shape. Have you thought about weight training? That might give you more benefit for the time you spend working out.
     
    Last edited: Mar 17, 2012
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  7. OTMPut

    OTMPut Hall of Fame

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    Go on. you are doing good. You can even do 100 a day. I try and get my 100 a day.

    This old man does 700 a day!

    http://rosstraining.com/blog/2011/12/03/another-case-for-simplicity/
     
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  8. Champs990411

    Champs990411 Rookie

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    Ok, thanks. I thought I might be creating an imbalance with overly strong front delts and pecs while not taking care of the rear delts properly.

    Fwiw, I've been getting my workouts from the books 7 Weeks to 100 Push-Ups and 7 Weeks to 50 Pull-Ups. (They mean in a row.) The sets get pretty silly in week 4 and 5 if you do the reps as they say with a full second down and a full second up and just a 60 second rest between sets.
     
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  9. limitup

    limitup Professional

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    You are correct about the possible imbalance, you definitely need to do some rear shoulder and upper back stuff to balance it out. Any type of rows will work. I do something similar to what you're doing but I also do a ton of bodyweight rows using a suspension trainer hanging from my pullup bar.

    You also have to be careful of shoulder problems. An impingement is entirely possible with all of those pullups and pushups, especially if your posture is bad and your shoulders rounded forward from sitting at a desk/computer all day, etc. If your shoulders are NOT rounded forward you should be OK as long as you use good form and do them properly.

    Even if you're OK now, making a few small changes will help in the long run. Try doing pullups with your palms facing each other, instead of with your palms facing away from you. This simple grip change will save your shoulders. Same thing with the pushups. Using pushup bars with your palms facing each other is WAY better for your shoulders than doing standard pushups with your palms down on the ground.

    Truthfully, ANY exercise that's done where your palms are facing down or away from you can absolutely cause shoulder impingement. You're always better off with your palms facing in or up. So for another example, rather than doing a standard overheard military press with a bar, do it with dumbbells and with your palms facing each other, etc. HUGE difference.

    I'd throw in some rotator cuff work to round things out, keep your shoulders healthy and try to prevent future injuries. The "throwers ten" is a good start (really only 3-4 of the 10 are needed for this specifically) or just search rotator cuff exercises on youtube.

    The shoulder is a very complex joint and they say there is only about 1mm of play in the joint so if your shoulder is out of position at all you are asking for trouble by doing tons of pushups and pullups. By working out your rotator cuff specifically it will be better able to lock on to and hold the bones in the right place and properly stabilize your shoulder.

    (Yes I'm just in the middle of rehabbing a shoulder impingement involving the supraspinatus tendon which I believe I caused by doing too many pushups and pullups without correcting my rounded shoulders and posture issues first.)
     
    Last edited: Mar 18, 2012
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  10. Champs990411

    Champs990411 Rookie

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    Ok, huge thanks.

    I didn't want to "incept" the idea, but I asked because my upper arm features some pain when I play a lot. If I play two days in a row, my tri and more so my bi really hurt and then I need a week or more off. Although my shoulder area doesn't hurt, I was thinking maybe my rear shoulder becomes so fatigued in relation to my front shoulder that the whole arm is pulled on serves and maybe my contact point changes on my forehand.
     
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  11. limitup

    limitup Professional

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    Not sure why the tricep would hurt, but it could be related or the pain could just be radiating. But look into shoulder impingement, especially the supraspinatus tendon which is the culprit 90% of the time. It goes across the front of the shoulder and can cause pain in that area and into the bicep. As easy way to test for this is with what they call the empty can test. Search on youtube and you'll find it. It takes 5 seconds to do and it will tell you if this is the problem or not.
     
    #11
  12. Maui19

    Maui19 Hall of Fame

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    I go back and forth on that. My wrists used to hurt, so I switched to knuckles. After a while, I tried "palms down" again and my wrists were fine. Weird.
     
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