What is the best way to imrove push-ups?

Question

i have been lifting weights, and have been trying my hardest to build my upper arm stringent (i use to have absolutely no upper body strength) I'm scared to really push myself with the weights because i don't ever have a spotter at the gym with me. i can do some of the "girlie" push-ups (with my knees on the ground) but i REALLY want to be able to do it the regular way. any other tips to help build my arm muscles up (specifically for push ups) other than weights?

Answer 1

For women it is harder, but keep practicing doing regular push-ups, also, try the bench press at the gym, but start off with a light weight, if you stay consistent, your strength will improve gradually and you will get stronger.  Also, dumbbell presses are good also.

Good for you for not doing 'girlie' push-ups...

Answer 2

If you can't be able to do regular pushups I suggest that you use partial repetitions. What I mean by partial repetition is that you only perform the exercise partially.

So if you're doing regular pushups you start off at the top of the exercise with both arms extended to the floor and SLOWLY (3 seconds) lower yourself down. You do not push yourself up. Repeat the process again. What this does is that it emphasis the eccentric phase (lowering yourself down) to stimulate your muscles at maximum contraction. Once it gets easier extend the lowering phase by another 3 seconds. You'll build strength in no time.

Once you can do partials easily you can then do regular pushups. Do 1 proper pushup, then 2, then 3 and so on.

Partial repetitions can be applied to all exercises.

Hope this helps :)