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Despite how simple they look, push-ups can be an intimidating exercise as they require total-body strength, from leg stabilization to core engagement to upper-body endurance.

In fact, push-ups may be linked to living longer and having better cardiovascular health, according to a 2019 study in JAMA Network Open. 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.

It is worth noting, however, that this study was only done in men, and we don’t necessarily know if someone’s ability to do push-ups is the only reason they did or did not get heart disease. That said, push-ups still offer many benefits—like building muscle and bone strength and improving heart health—so it’s worth adding them into your workout sessions.

Going from no push-up experience to cranking out 40 push-ups would be a difficult task for anyone, so start your push-up journey with some help from a staple of any home or commercial gym—a looped mini band or a resistance band—and follow this trick to make push-ups easier but still effective.

How to use a resistance band to make push-ups easier

Lindsay Ogden, CPT, certified personal trainer and master trainer at Life Time in Eden Prairie, Minnesota, is well-versed in helping people at all stages of their wellness journeys adapt movements like push-ups to be accessible while still providing a workout.

Follow these steps to nail this push-up modification:

1. Start in tabletop position with a mini band of your desired resistance looped around your arms, just above your elbows. Your hands should be under shoulders and your knees should be under your hips.
2. Step your feet back and straighten your legs so you’re balanced on your hands and toes. Your body should be in a straight line from your head to your heels and your hands should be directly under your shoulders.
3. 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.
4. Press into your palms and push the floor away from you to come back up to a high plank, using the resistance from the band as a brace for your arms, helping to propel you upward while maintaining good form.
5. Repeat.

“Push-ups can be intimidating, that’s for sure. 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.” —Lindsay Ogden, CPT

The benefits of doing a modified push-up with a mini band

Push-ups can seem inaccessible at first, especially if upper-body strength is not your strong suit. Modified push-ups offer a good starting point for advancing to unassisted push-ups, and they also help with injury prevention and understanding the basic elements of correct push-up form.

Let’s dive deeper into the benef