I did atomic push ups today but I couldn't do 20.

Been thinking of adding chair dips to my day, start out like the pushup challenge (1 today, 2 tomorrow, etc). Does anyone know if there is a "girly" way to do them, or is it just the chair method?

Every single pushup this weekend was a nightmare for me. I was sore from my shoveling escapade on Friday.

/end whine

Pup, experiment with hand placement a bit. Sometimes moving your hands a little closer and back a bit will relieve the shoulder strain. It pusts more resistance on the triceps and less on the chest and anterior shoulder muscle.
You are doing great my friend!

So the pushups are getting a little boring for me, but my fiance showed em some new variations to try that work different muscles. I did a few "diamond" pushups last night. You put your hands on the ground makign a sorta diamond or triangle shape and then do the pushup--you work mote the triceps.

I posted a link to a "shoulder safe" structure a while back, but here are the instructions again:

The Basic Position

Pull your ribs downward at the sides, engaging the internal and external obliques as well as quadratus lumbarum (your suspenders). Pull inward your transverse abdominus (your corset) but don’t suck upward, and crunch downward your rectus abdominus (your 6 pack) pulling your chest down to your hips. This creates the strongest core activation possible with exhalation mandatory.
The part of the chamber that many have trouble lies with the pelvic tilt and leg drive. The pelvis has a small range of motion. Relax and lay down flat on the floor with arms extended above head. See your body naturally form an arch in the lower back. While laying on your back, place one hand under your lower back. Notice your hand go right under your lower back as if going through a tunnel. The key aspect of the Power Chamber is to press the lower back to the floor so that “tunnel” goes away. In order to do this you must be able to tilt the pelvis, while driving both hips forward into one line.
With the pelvic tilt, you must also contract the pelvic wall upward, as you have exhaled to contract the intercostals inward, the diaphragm downward. This muscular lock “crushes the can” of power chamber, creates a systemic knot of strength.
Exhale and engage the pelvic floor, drawing it upwards towards your navel. Think of it as the space between the pubic bone and the tailbone. Initially you may need to contract and hold the muscles around the anus and genitals, but you want to isolate and draw up the perineum (between the anus and genitals). Engaging the pelvic floor creates both powerful lift and secure rooting. This is especially useful when jumping, receiving a collision or administering force.
Squeeze your abdominals, thighs, and glutes very hard. Grab the floor with your toes and feet, and push the Earth away midfoot while knees remain bent. The tighter - the lighter!

It creates a stable and integrated core structure from which to do pushups without creating undue stress on your shoulders or lower back.

It creates a stable and integrated core structure from which to do pushups without creating undue stress on your shoulders or lower back.