Despite their simple appearance, push-ups are a challenging exercise that require total-body strength, from leg stability to core activation to upper-body endurance. Recent research suggests that push-ups may be associated with improved cardiovascular health and longer lifespan. A study published in JAMA Network Open in 2019 found that active, middle-aged men who could perform more than 40 push-ups had a significantly lower risk of heart disease over a 10-year follow-up period compared to those who could do less than 10 push-ups.
While the study focused on men, the benefits of push-ups, such as building muscle, bone strength, and improving heart health, apply to individuals of all genders. If you’re new to push-ups, incorporating a looped mini band or resistance band into your routine can make the exercise more accessible while still being effective.
Certified Personal Trainer Lindsay Ogden recommends starting with modified push-ups using a mini band. Begin in tabletop position with the band above your elbows and follow these steps:
1. Start in a tabletop position with the mini band looped around your arms.
2. Step your feet back into a high plank position, ensuring your body forms a straight line from head to heels.
3. Lower your body to the floor by bending your elbows at a 45-degree angle.
4. Use the resistance from the band to support your diaphragm area and prevent sinking the chest.
5. Push into the floor to return to the high plank position.
6. Repeat the movement.
Using a mini band during push-ups offers several benefits, such as assisting in the most challenging part of the push-up, promoting proper form, and boosting confidence with the exercise. Selecting the appropriate resistance level for the band is crucial to maximize the benefits and avoid injury.
Before progressing to standard push-ups, it’s advisable to start with incline push-ups to build foundational strength. Ensure you can perform at least three unassisted push-ups before incorporating bands or modifications. By gradually increasing the difficulty and focusing on correct form, you can work towards achieving standard push-ups with proper technique.
