If you goal is to reach 20 push up, and you can only do 1, you should build it up slowly, start doing push ups on your knees, check to to see how many you can do (it will be easier) so lets say you can do 10, if you want to build up your strength to reach 20 full push ups you should do it in sets and not as much as you can.
so start on your knees, do 10 (first set) then rest for 1 min and do 10 more (set number 2) and keep going until you 4 sets.
rest for 48 hours, and add 1 rep, so you will actually do 11X4.
and repeat that again (after 48 hours increase reps by 1) until you reach 20X4.
when you've reached 20X4 it's time to switch back from doing it on your knees to the full push ups.
start with 5 reps of 4 sets with 1 min resting time in between.
and again after 48 hours raise the reps by 1 and repeat the process until you reach 20x4! good luck!
You're very out of shape.
Tips:
Push ups don't just depend on how strong you are, but how heavy you are, as well. I recommend eating healthy foods to lose some fat and do a lot of running (perhaps 30 - 45 mins a day). Keep practicing your push ups every day, and you'll get there. But the bad news is, reaching 20 push ups without stopping for YOU is gonna be pretty hard because, like I said, you're out of shape. Drink lots of water, and NO junk food. Hope this helped.
why are you so in a hurry! well i mean you're doing only 1 pushup now so its kinda hard to reach 20 by the end of the week. but you can in 2 - 3 weeks if you take it seriously.
alright so here are my tips:
day 1 do 1 push up. 5 sets. slowly as you can. (since thats the max you can get)
day 2 do 2 pushups. 5 sets.
day 3 take it off for resting your muscles.
day 4 do 3 pushups. you may not be able to reach the 3rd rep in the 4th or 5th set but its okay.
day 5 do 4 pushups.
take it off.
without pushing yourself beyond your limit you won't achieve anything. so yeah, its gonna be a bit hard but its worth it.
and then day 7.... bla bla bla, same goes till you reach your goal. basically, you go on till you reach the 20 reps.
cheers.
When your arms are tired and sore, you need to rest them. The muscles are healing themselves and building on more muscle so it can handle it the next time. So just rest them for a day then keep going. It'll get better.
Easiest thing is to focus on something else. If you think about tht pain, you have to stop
