1, the strength of the waist, abdomen and back and shoulders is mainly used to play the basket, and the strength of the legs is also very important, mainly to ensure the stability and support of the body, and the strength of the arms is mainly used to hold the ball and assist confrontation, so your concept is wrong. Without comprehensive strength, especially the strength of the waist, abdomen and back and shoulders, you can't play inside;

2, the size of strength, can not rely on feelings, and playing basketball, especially playing PF, strength is continuous confrontation, not sudden outbreak, not that you can push a barbell of one or two hundred pounds to have the power of continuous confrontation;

3, fitness can not be single, it is estimated that your lower limbs, waist and abdomen strength can not be practiced, and even if you practice upper limbs, if you do not have professional guidance to practice casually, you may only be able to practice some muscles, such as your biceps, but not your forearm or triceps, and the effect is definitely not good, not to mention that you only practice the upper body, which is absolutely impossible!

I suggest you find a professional fitness coach to make a plan for you. You can train according to his requirements, and the effect will be very good.

If there is anything wrong, it is that your technical movements are not in place, hehe.

For example, the center of gravity should be low and the footwall should be stable. ...

Come on!

PS: In your physical condition, 50 push-ups are too few, at least 100.