Struggling with push-ups? Learn how to do this push-up modification with a mini band, according to a personal trainer.
In fact, push-ups may be linked to living longer and having better cardiovascular health, according to a 2019 study in. Active, middle-aged men who were able to do more than 40 push-ups had a significantly lower risk of heart disease during 10 years of follow-ups compared to those who were unable to do more than 10 push-ups during the baseline test.
Bend your elbows at a 45-degree angle to your body and lower your body to the floor, bracing against the mini band and using the middle part of the mini band to support your diaphragm area to prevent a sinking chest. “Ideally, we’re getting full range of motion when we do push-ups, with our chest touching the floor. But that position—with our chest close to the floor—is also the toughest part of the push-up to move out of,” Ogden says. “With the mini band being the most taut or stretched at the bottom of the push-up, it can help ‘spring’ you back up to the top of the push-up, making it a bit easier on the upper body and core.
“Push-ups can be intimidating, that’s for sure,” Ogden says. “This is why it’s good to know how to modify a standard, unassisted push-up. You'll feel empowered to build your strength via a modification and create confidence in your ability to complete the push-up movement correctly with or without a mini band.”While it may be enticing to go straight to the hardest resistance level to try to maximize your push-up workout, this is not a smart idea.
On the flip side, if the band is too loose or doesn’t provide enough resistance, you won’t maximize this push-up trick because the mini band won't provide enough assistance to help “spring” you back up and keep your arms in the correct position as you press upwards off the floor, Ogden says. “Once a client is able to hold and push their own weight for at least three push-ups, I consider adding in bands for resistance,” Ogden says. “You can also add in further modifications like eccentric push-ups, where you lower down to the ground over three to five seconds and then explode upward, all while maintaining proper push-up form.”
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